In relation to aerobic fitness, it would take 50 hours of walking to achieve the same aerobic fitness achieved by just one
hour of high intensity activity.
The basic principle is doing some
sort of high intensity activity (such as HIIT or circuit workout) for a few minutes with short breaks in between the sets.
Power athletes such as sprinters, volleyball players, and wrestlers use creatine to increase their explosivity and ability to repeat
bouts of high intensity activity.
Therefore, using the example from Step 1, if your high intensity intervals last for 150 seconds (2.5 minutes) then you should perform at least 8 high intensity intervals to ensure a total of 20
minutes of high intensity activity.
«Throwing is very demanding on the shoulder and elbow — it is one
of the highest intensity activities that athletes do to any of their joints,» said Dr. Bruce Moseley, an orthopedic surgeon at Baylor.
Anaerobic workouts include weight lifting, sprints, or anything that requires shorter bursts
of high intensity activity.