“What is the best way to get back into shape when I don’t have much time and I don’t want to go to the gym?”
In our previous post, we covered the first of three tips for getting back into shape and improving health: Keep your workouts short and convenient.
Here are the final two tips:
Intensity is the Key
Two studies in 2012 showed that intense interval training raises growth hormones (a key hormone for muscle production) and increases fat loss. These studies, published in The Journal of Applied Physiology and The Journal of Obesity, confirmed that intense interval training far out performs traditional cardiovascular and weight training for improving body composition and weight loss. Recommedations for those looking for fat loss were to perform 30-second intervals of maximum intensity movement followed by 30-second intervals of restful movement. I find that a jump rope works best for this type of training, but running, biking, swimming, or even elliptical training also work well. For those looking to build muscle mass, intervals of 30-second maximum intensity followed by 60 seconds of restful movement showed the best results. (Restful movement is simply jogging or moving at a much reduced pace. This allows the cardiovascular system to catch up to the oxygen debt produced during the intense training.) This type of training works for anyone from the elite athlete running sprints to an elderly person walking in place. Each will benefit greatly from intense interval training.
Variety is the Spice of Life
Vary your workouts every few days to reduce adaptation. Adaptation is when your body gets less positive results from increased work. Simply switching from the treadmill to the elliptical to the bike does not cut it. Vary the workout in several ways. First, vary the environment. Train on the treadmill for several days, then try running outside for several days. This change in environment will alter how your body reacts to the workout. Second, vary the purpose. If you were doing exercises aimed at increasing your cardiovascular output, try a new purpose like strength or core training. Include weights or body-weight training to the workout, but keep the intensity high and the duration only 15 minutes. Third, tweak the existing workout by adding pauses, balance challenges, or concentrated contractions. Examples of this would be pausing at the bottom of push-up, standing on one leg while doing squats, or contracting your middle trap while doing a rowing exercise. These tweaks can add a lot of variety to your workout while keeping the intensity high.
Don’t forget to check out info about our upcoming LivFit seminar. Visit our LivFit page. And call 540.344.1055 or email us to reserve your spot in our FREE class, “Getting in Shape.” This class will be held Thursday, January 10, at 6:00pm. Both of these opportunities are available in our Downtown Roanoke chiropractic office.
