What is Intensity?
What is Exercise?
How about High Intensity Exercise?
Have you reached a plateau with your current exercise program?
I would like to talk about how to safely add some intensity to your current aerobic exercise routine. Everyone should, at minimum, walk at a brisk pace 3 times a week for 30 minutes.
The type of high intensity exercise I am talking about is when you are exercising hard enough so that it would be difficult to talk to a person next to you. Are you working that hard? Maybe not and that is ok. It is easy to just walk, ride, swim, jog, or run at a constant pace. I would like to introduce to you the concept of interval training and my favorite intensity builder, a pyramid.
We do not always workout hard enough, or smart enough to maximize our time and efforts. Assuming you are already participating in a regular exercise program, at minimum walking 3 times a week for 30 min, I would like to teach you how to make this important time more valuable.
High intensity workouts are important because they help break up the monotony of a typical workout; it increases your metabolism, burns more sugars, strengthens your heart and lungs and also helps promote abdominal adipose (fat) use by your body. This is especially important if you have fitness, weight loss, or health goals to achieve.
Interval training is where you work hard or fast for a set amount of time with rest in between each of these periods or intervals. A pyramid is an easy format to remember to help build intensity, increase your heart rate, build endurance, and yes, burn fat. There are on and off cycles in a pyramid. “On” is on or hard or fast, but “off” is not off, it is an active resting period where you return to your typical or average pace for that exercise. For example “on” might be walking hard up a hill and “off” would be to resume walking at your previous warm up pace.
A typical interval workout should include a warm-up where you do your activity for 5-15 min, then an interval or set of intervals, then a cool down period of 5 -15 min.
Here are two pyramids you can start with, feel free to modify them to suit your workout.
3 min total time
9 min total time
Start with just one of these and see where it takes you. If you have trouble getting through the whole pyramid, stop at your limit and try it again the next time you go out for your daily exercise routine, weather it is a walk, run, jog, swim, row, etc. If or when this becomes easy you can increase the intensity by adding a second pyramid and then a third with 2-5 min rest in between.
If this is too difficult at any point in your exercise or you feel light headed or dizzy, please stop and rest. It is important to listen to your body and work up to these new fitness goals gradually.
High intensity exercise, is just that, intense. Many people I speak with are not reaping the full benefits of their chosen activity. If you want to maximize your time exercising and greatly increase the physiological benefits, add some intensity to your current routine.
Aaron LeBauer PT, DPT, LMBT is a Doctor of Physical Therapy and a Licensed Massage and Bodywork Therapist. He owns LeBauer Physical Therapy with his wife Andra in Greensboro, NC and specializes in treating people who want to return to a pain free and healthy lifestyle. Visit http://www.LeBauerPT.com
Article Source: http://EzineArticles.com/?expert=Dr._Aaron_LeBauer_DPT