HIIT it Now, No Jog

14 Sep

exercisewalkingGood News if you need to exercise- we all do- and you are crunched for time.

HIIT exercise- High Intensity Interval Training- is more effective for more health benefits that long slow exercises like jogging.

It affects your genetic expression for anti-aging and staying young longer.

If you have health problems check with your doctor before starting.

I do a 4 minute HIIT each morning to stoke my fat burning. The goal is to work hard enough for one minute to cause heavy breathing- a winded feeling.

I pause 10 to 30 second between each minute exercise. No cost for equipment. It is free. Only requires your desire and inspiration to live in a healthy state.

What I do- varies from day to day to keep it more interesting.

Prisoner squats- hand behind you head and squat so thighs are parallel to the floor. Do as many as you can in one minute- I use my phone timer.

Push ups– as many as you can in 1 minute- do slowly – chest to the floor and arms fully extended. Or do them with feet on the floor and hands on a chair or counter if floor push ups are to difficult to start with.

Floor to ceiling squats. Squat to touch the floor and then stand and reach for the ceiling- as many times as you can in a minute.

Mountain climbers- on the floor- extended push up position or hands on a chair seat-  1. bring one knee to your chest- pause, return to start position then the other leg.  2. increase difficulty by bringing right leg across so your foot is outside of your left arm-pause and return to start. Then left leg.  3. bring your right knee up to your right elbow- pause and return to starting position-then the left leg. (Spiderman climb.)

Squat and kick – Squat to thighs parallel to the floor, stand- lift right knee to chest- return leg to the floor then kick foot waist high or higher. repeat for left leg. Do as many times as you can for 1 minute.

It is ok to stop and rest if needed to start with- goal is to do the exercise for 1 minute none stop and fast enough to get winded.

Other exercises to do –

1.lunges,

2. burpees-squat to hands on floor and kick legs out behind-do 1 or 2 push ups- jump back to squat position and stand reaching to the ceiling.

3. Squat and hold for 2 to 5  seconds then stand.

4. Make up your own variations.

Make this part of your Luke252Plan for anti-aging and health.

From Mercola.com

Quite clearly, exercise—in all its forms—tends to have a positive effect. It has the power to affect your entire body, and your overall state of health. Its beneficial impact on your insulin response (normalizing your glucose and insulin levels by optimizing insulin receptor sensitivity) is among the most important benefits of exercise, as insulin resistance is a factor in most chronic disease. According to lead author Malene Lindholm:5

“Through endurance training — a lifestyle change that is easily available for most people and doesn’t cost much money—we can induce changes that affect how we use our genes and, through that, get healthier and more functional muscles that ultimately improve our quality of life.”

High intensity interval training (HIIT) has been shown to be far more effective at producing positive results however, when compared to endurance training. And while the study above concluded that endurance training indeed induces genetic alterations that promote good health, HIIT is known to do so far more efficiently. Mounting research shows that by focusing on endurance-type exercises, such as jogging on a treadmill, you actually forgo many of the most profound benefits of exercise.

 

For Your Total Health,

Dr. Darrel Hestdalen