Jump Start Your Health With Interval Training

Interval training involves short bursts of intense exercise alternating with periods of lower activity.  It offers more benefits than longer, lower intensity stretches of cardio, not the least of which is less monotony and shorter workouts.  Interval training offers a real bang for your buck.

The Benefits

• Increases fat burning

• Lengthens a part of chromosomes called telomeres. Longer telomeres are associated with longer life.

• Increase in Growth Hormone Release up to 500%. Growth hormone is important for healing and muscle growth.

• Increase in free testosterone. Testosterone is important for muscle growth and male well-being

• More mitochondria formed. Mitochondria are the parts of cells that make the energy for your whole body.

• Reduces arterial stiffness & blood pressure. Positive for cardiovascular health.

• 3 minute warmup
• 30 seconds of  low resistance/high intensity activity
• 90 seconds of low intensity activity to recover
• Repeat Intensity 8 Times (12 Times if not Fully to Fatigue)
• 2 Minute Cool Down
• Exercise hard enough that you are fatigued and out of breath.  The right intensity is about 90-100% of your maximum heart rate.

• Check with your physician before beginning an exercise program.
• You can ask your physician for your maximum heart rate or use the calculation of 220 minus your age.
•  Begin slowly with less intensity and longer duration until you can perform high intensity.
• It is a good idea to combine interval training with upper body and core strengthening exercises for a full body benefit.

Maximize Your Benefit

Use a few supplements before exercise:

1. Branched Chain Amino Acids (BCAAs)  and glutamine can help build muscle faster and lessen soreness.
2. L-carnitine is an amino acid that helps fat to be used for energy.  In studies, l-carnitine made exercise feel easier and upped exercise performance.
3. Use moderate carbohydrates before exercise so you don’t run out of energy.

After exercise, skip carbohydrates for two hours and stick to lean protein and healthy fats like olive oil and nuts to prolong fat burning.

J Phys 2011.  Am J Clin Nutr 1995.  Biosci Biotechnol Biochem 2003. Metabolism 2006.