How can 4 minutes of exercise beat 1 hour of jogging?
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The Science
In the 1991 study of Izumi Tabata. Doing High-Intensity Interval Training in as short as 4 minutes can give you the same benefits as running for an hour.
The study improved the anaerobic and aerobic capacity significantly in the high-intensity group. The moderate group only got better on the aerobic part.
Improving the anaerobic capacity means improving the strength, speed, and power and also builds muscle mass. This happens because it stimulates the Fast fibers (F).
During and hours after the high-intensity exercise, the body burns a lot of calories. The more the muscle develops, the more fat gets burned. That is one reason why women should also do high-intensity exercises.
How do you do High-Intensity Interval Training?
Start with bodyweight exercises. Doing the right technique is very important to prevent injury. For methods, I read, “You Are Your Own Gym.” It is also available in Kindle format.
Talk with your physician first before starting any exercise program, and if you do, start slow and increase the intensity as you get used to the exercise.
App Timer
You will need a timer that can give you cues on when to start and stop the exercise. There are plenty of free apps out on android like this that you can use from your phone. Keep a journal of your training so that you can track your progress.
The Instant and Effective Solution for Muscle Soreness
You may feel sore one to two days after working out. I discovered that Shea Moisture Lotion with Frankincense and Myrrh works excellent as a pain reliever. It has been my choice to ease muscle soreness ever since. It removes the achiness so fast that after applying it in a sensitive area, the lateral inhibition goes away, and you will feel the soreness in other parts of your body. No problem. Just use it there too. It also works well with the achy muscles after weight training.
How To Start When Your Body is Saying No
If you are about to exercise and you are feeling kinda lazy, just say to yourself that you will just take it easy that day. Once you get started and get over that inertia, you will keep on moving.
Don’t think about the discomfort or how hard it is when you are about to exercise. Think about how light you will feel after doing it. Think about the smaller waist and the lower blood sugar. Check your blood pressure 15 to 30 minutes after the exercise, and you will see an improvement.
Feel free to comment and share.
Thanks for reading.
Related Readings
HIIT
- How to Start a Fire or How to be Active from Sedentary
- High-intensity interval training (HIIT)
- 21 Benefits of High-Intensity Interval Training
- How to Perform High-Intensity Interval Training
- High-Intensity Interval Training can Activate Ischemic Preconditioning
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