We can say that it will also increase clearing of cellular waste products, which may result in quicker recovery after an intense
bout of high intensity exercise.
These
types of high intensity exercise routines are also very effective at increasing your fat - burning hormones and creating a hormonal environment conducive to burning off abdominal fat, including visceral fat.
If you're highly active, meaning you work out regularly and do any
kind of high intensity exercise, you may need up to one gram per pound of body weight per day.
For daily workouts, try interval training (short bursts
of high intensity exercise with periods of rest) and also nonimpact sports that use the whole body like yoga, pilates, swimming and hiking.
Of course, a quick
set of high intensity exercises can always do the trick of pumping you up, just to find out those muscles deflated just a few hours later.
One group of 13 followed a protocol that has previously shown to be effective, consisting of four intervals of 4 minutes
of high intensity exercise at 90 % of maximal heart rate (HRmax) interspersed with 3 minutes of active recovery at 70 % HRmax (4 - AIT), commonly known as 4x4 training.
If you're familiar with High Intensity Interval Training (HIIT), this is essentially the same thing, just with a focus on weight lifting instead of some other
sort of high intensity exercise like sprinting.
The below table demonstrates findings by Laforge and Kosich back in 1995: While the in - workout burn results are fairly impressive — 29.3 g versus 26.6 g of fat burned, for a start — the true
benefit of high intensity exercise is in the kilojoule burn after your workout.
HIIT stand for High Intensity Interval Training and it's basically a form of exercise that alternates periods
of high intensity exercise such as sprinting with less intense periods of exercise such as walking.
Named after researcher and Professor Izumi Tabata, the Tabata protocol involves 20
seconds of high intensity exercises (think jump squats) followed by 10 seconds of «rest» (if you consider gasping for air as «rest»), which is then repeated 8 times for a total of 4 minutes.
If you are feeling a lot of anxiety or panic it is very helpful to do some
type of higher intensity exercise, even just brisk walking for at least a half a mile can work, prior to these postures.
Asked to analyze effectiveness of high intensity interval workouts for the team, Professor Izumo found that 20 second bursts
of high intensity exercise followed 10 seconds of rest (and repeated 8 times) can increase the anaerobic capacity by 28 percent in athletes.
However, when it comes to nurturing cellular mitochondria and thus better preserving your overall health, one form of exercise outshines the rest —
intervals of high intensity exercise.
Sidmouth Community College student Aaron Bagwell, who took part in the study, said: «I think that short bursts
of high intensity exercise are more rewarding and more fun as it feels more challenging.
The magic bullet is called high intensity interval training (HIIT), a method of training where you perform short bouts
of high intensity exercise (or sprints) intermittently, accompanied by short periods of recovery.
More technically speaking, following a bout
of high intensity exercise, you'll create a heighted degree of excess post-exercise oxygen consumption (EPOC), which revs up your metabolism for many hours afterwards.
-- Basically, HIIT refers to a method of cardio training, in which people alternate between periods of low intensity exercise, to periods
of high intensity exercise.
During each session you would be doing 16 minutes
of high intensity exercise.
Combining Maximuscle WPC powder with Micronised Creatine Monohydrate, to help boost physical performance in successive short bursts
of high intensity exercise, when 3g of creatine is consumed a day.
In five minutes
of high intensity exercise a person might burn about 100 - 200 calories - that is a lot for 5 minutes, but it is not a lot of calories.
However, new research has shown a little - known strategy to boost the longevity and function of your mitochondria — regular bursts
of high intensity exercise.