Now, let’s go back to one of my favorite topics and namely: fitness. Thank God, everyone finally came to agree that it is far more difficult to be healthy, happy and feel really good when you’re leading a sedentary lifestyle. I don’t even know if that’s at all possible. I, along with countless health experts and scientific studies, attest to its many benefits. Performing it correctly will produce positive biochemical changes in your body and even help prevent certain chronic diseases. Yet, committing to a regular exercise program is one of the biggest issues people face today, as many simply do not have the time to do it.
Fortunately, recent studies show that you can achieve your fitness goals by replacing hours-long cardio sessions with high-intensity interval training, which is done by combining short bursts of intense exercise with ample periods of rest.
It is called Peak Fitness because if you graph your heart rate, you will see that it peaks eight times during the workout.
What are PEAK FITNESS benefits? Firms skin and helps reduce wrinkles. Helps decrease body fat. Improves muscles tone. Assist with achieving your fitness goal much faster. Increases energy. Improves athletic speed and performance.
A Peak Fitness exercise usually looks like this:
- Warm up for 3 minutes.
- Exercise as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn’t possibly go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate.
- Recover for 90 seconds, still moving but at a slower pace and with decreased resistance.
- Repeat the high-intensity exercise and recovery 7 more times. When you’re first starting out, depending on your level of fitness, you may only be able to do 2 or 3 repetitions of the high-intensity intervals. As you get fitter, just keep adding repetitions until you’re doing eight during your 20-minute session.
- Cool down for a few minutes afterwards by cutting down your intensity by 50 to 80 percent.
- If you are not in shape you will only want to start with a few reps and work your way up to the full 8 reps. Also you never want to do this more than three times a week as your body requires time to recover from this extensive stress if you are to recover properly and receive all its benefits.
During this time, you’ll want to raise your heart rate to your anaerobic threshold that can be attained by working out as intensely as possible for 20 to 30 seconds. To calculate your anaerobic threshold, subtract your age from 220.
As mentioned before, all you need is 20 minutes or less to complete the entire workout.
When you do Peak Fitness exercises I recommend a recumbent bike or elliptical. You can also try swimming or sprinting outdoors, but be extra careful to avoid injury. When you’re a beginner, you will likely only be able to do 1 to 2 repetitions. If you try to start out with 8 reps right away, you run the risk of injuring yourself. If you’re just starting out using a recumbent bike is recommended. You can set the program to “Manual” for the timer to count up. This way it is much easier to switch between high-intensity exercise and your 90-seconds recovery periods.
Accuracy is key in Peak Fitness, so invest in a chest strap heart rate monitor to determine if you are working with the right intensity. You should exceed your maximum heart rate (220 minus your age) by 5 or 10 beats.
Other workouts that you can incorporate in Peak Fitness: 1) Super-slow weight-lifting 2) Push-ups 3) Squats
So, twice a week, 20 minutes and you’ll get excellent results. You can do this in your fitness centre, outdoors or at home. Isn’t this the answer you’d been looking for?