By Tony Gillis
Welcome to High Intensity Interval Exercises, one of the best ways for quick weight loss.
High intensity interval training, also called anaerobic exercises, flies under the radar in the general fitness community as most people tend to focus on building their strength, flexibility, and stamina. Anaerobic style training is usually found in high performance sports, such as professional ice hockey or tennis. It is also one of the best types of workout for anyone looking to reach their peak fitness potential.
Anaerobic Exercise VS Aerobic Exercise
Here's a rapid summary of the difference between anaerobic and aerobic workouts. Aerobic is basically cardio workouts, where the energy demands of the exercise is supported mostly by the oxygen we breath in. When we swim, run, or cycle at about 60 to 70% max heart rate, chances are we can sustain it for thirty to sixty minutes. This is conventional aerobic training. Almost everyone who know fitness are aware that this sort of exercise is part of stamina building and is commonly used.
Anaerobic training is at a much higher pace than simple cardio training. The term "anaerobic" literally means "without oxygen", so you can sort of understand where we are going. High intensity training means our heart rate increases up to 80 to 95% of one's max heart rate. At this exercise level, one can only withstand this stress for about thirty seconds to two minutes. If it is beyond two minutes, one will be forced to decrease the pace down to an aerobic rate.
The benefit of working at such high intensity is that it does two things: rapid weight loss and increase muscle toning. A lot of fitness trainers are using this interval training system a lot more now due to its effectiveness.
For those who are not excited to run to the gym and try this out, I've designed this routine so we can all do this type of training at the comfort of your own home! Though you will sweat a lot and will have to wipe up the floor after you're done!
Anaerobic Workout Routine for Home
1) Push Ups for 45 seconds (put your feet up on a elevated surface for increase difficulty)
2) Knee Tuck Jumps for 45 seconds (land lightly on your toes, try not to disturb the folks living downstairs)
3) Leg Split in Push Up Position for 45 seconds (In the push up position, have with legs together. Open your legs to about shoulder width and then close them back together)
4) High Knees for 45 seconds
5) Jumping Lunges for 45 seconds (begin in the lunge position, jumped up and alternate legs, and land with the other leg in front in lunge position)
Between each exercise, take a recovery time of 5-10 seconds. This time is for rapid recovery. During recuperation, allow yourself tot take strong deep breaths to regain strength, energy and oxygen.
At the end of the set, take a 2 minute rest. Do this routine 3-4 times for maximum effectiveness.
Choose two to three days a week to perform this routine. Make sure you get one day of rest in between each session.
This workout should feel exhausting at first, and you may need a couple days of recovery after the first few times. Most of the time, it is because our body is so used to having enough oxygen. This workout starves the body of proper oxygen intake, so make sure you take it slow in the beginning. Given approximately 2 weeks, your body will adjust and get into a good groove.
In the end, high intensity interval training is not suitable for everybody. It's tough, and it takes strong commitment and mental strength to endure these challenging fitness routines. If you look at the renowned workout program "Insanity", it is an intense exercise regiment. If you can fight through it, the results will show significantly and in a short period of time. Perhaps you think you have what it takes to include anaerobic exercises in your daily gym routines?
