There is a link at the end of this blog for your FREE workout, but let’s get scientific for a minute and talk about the aerobic and anaerobic energy production systems and why High Intensity Training is so beneficial
There is a link at the end of this blog for your FREE workout, but let’s get scientific for a minute and talk about the aerobic and anaerobic energy production systems and why High Intensity Training is so beneficial.
Aerobic such as walking, jogging, swimming requires oxygen to fuel muscles (you breathe heavier to pump oxygen around the body) and the waste product you expire is carbon dioxide. Aerobic exercise is great to strengthen your heart and help it pump blood more efficiently to and from your muscles.
But do it for too long without an adequate nutrition plan and you risk losing muscle mass as your body will start to use its own muscles as fuel.
Anaerobic such as in weight training and short sprints is exercise with the absence of oxygen and muscles are fuelled by glycogen (sugar/carbs). The reason anaerobic exercise can only be used in short intervals is that the reaction creates a waste product called lactic acid which leads to fatigue or discomfort.
This forces you to lower your intensity (hence the rest interval) to remove the waste. The more you train at this intensity, the more efficient your body becomes in removing lactic acid, higher intensity can be sustained for longer periods and will result in improved performance, greater speed and endurance.
You can see why both aerobic and anaerobic are important but most people only train in the aerobic phase and miss out on the anaerobic benefits of building muscles, increases fitness quicker, has less injuries and burns fat faster which is why we always say ‘work smarter, not harder’.
This is exactly what athletes do, they’ve been using interval training to build their fitness levels for years, so why shouldn’t we take the more effective route? In a time poor society, why wouldn’t we work more efficiently? After all, it’s why people buy diet and exercise gimmicks; they’re looking for the quickest and easiest solution.
So what exactly is High Intensity Interval Training (HiiT)
It’s designed to work both the anaerobic and aerobic systems. It has an interval of work time and rest time; these can be different times depending on your fitness and goals. It can be as simple as jogging and seeing a tree in the distance that you’re going to run as fast as you can to, then jog or walk for a period of time to recover afterwards.
One of my favourite intervals is a Tabata, which is as follows:
- 4 minutes in total
- 20 seconds of intense training
- 10 seconds of rest
- Total of 8 rounds of intense training
According to the American College of Sports Medicine, more calories are burnt in short, high intensity exercise. High Intensity offers more health benefits than traditional cardio exercise and it’s not just about the calories burned during the session, there is an after burn effect that can last up to 48 hours afterwards. It’s short, efficient and that is why our training sessions only go for 30 – 45 minutes, any longer and you conserve your energy to last the session which again becomes aerobic.
So if strength, weight loss, speed, power, greater fitness levels, better endurance or less injuries is what you are after, do yourself a favour, include High Intensity Training in your program!
==> Click here <== if you would like to receive a copy of our High Intensity Tabata At Home Workout that targets your muscles and fitness levels.
Mobile Personal Training Specialist