Schedule it into your day as you would any other appointment. And on days when time is short, do a quick high-intensity interval training (HIIT) workout. Peak Fitness HIIT takes 20 minutes to complete a workout (see the details below), but you can also get an effective workout done in seven minutes or even four minutes (ironically, the four-minute Tabata protocol is most challenging of all).
The point is, gone are the days when going to the gym needs to take you two hours. You don’t even have to go to the gym at all if you don’t want to or don’t have the time. Some of the best workouts can be done in 20 minutes or less, right in your own living room.
You’ll save a tremendous amount of time because Peak Fitness will cut your hour-long cardio workout down to a total of 20 minutes or so, including your recovery time, warm-up and cool down.
This technique is called Sprint 8 because if you graph your heart rate, you will see that it peaks eight times during the workout.
. Peak Fitness HIIT takes 20 minutes to compete a workout (see the details below), but you can also get an effective workout done in seven minutes or even four minutes (ironically, the four-minute Tabata protocol is most challenging of all). Tabata Training, named after a researcher in sports and health fitness, Izumi Tabata, who worked with an Olympic coach who pioneered the idea for Olympic speed skaters. Tabata calls for just 20 seconds of all-out drop-dead effort, followed by a mere 10 seconds of rest. This intense cycle is repeated eight times for a total of just four minutes.
Research shows Tabata Training works “both the anaerobic and aerobic energy releasing systems almost maximally,” which is what you need for optimal cardiovascular benefit.
In addition to your HIIT sessions, try to incorporate regular strength training, flexibility work, core work and stretching. You can also get creative with your activities and add in dance classes, yoga, sports leagues, gardening and any other active endeavor you enjoy.
The key word is enjoy. The more you look forward to your workouts, the more likely you are to keep doing them. As an added bonus, most people feel great after they workout, which provides additional motivation to keep going. If you don’t feel good after your work out — for instance you feel exhausted instead of energized — this is a sign that you may be exercising too much and need to take more time for recovery.
BUT never stop exercising it if your health allows you to.