A Recent study from the U.S ( The Journal of Applied Physiology February 17, 2011) has suggested that excessive aerobic training by older marathon runners can actually scar heart muscle tissue.
I have long questioned the need for excessive time spent doing cardio training for my clients to achieve vitality, a better body shape, lowering body fat levels, boosting energy and building a healthier heart. My recommendation for time spent performing aerobic exercise like walking, jogging, running and cycling is only 30 minutes 3 times per week.
Although my best recommendation is to use intensity as the key to achieving great results. Some of my clients regularly engage in a 20 minute program of work and rest intervals by using the following strategy:-
- Warm up for three minutes
- Then, go all out, as hard as you can for 20-30 seconds
- Recover for 90 seconds
- Repeat up to 7 more times, for a total of up to 8 repetitions
- Cool down for a few minutes afterwards by cutting down your intensity by 50-80%.
If you have a history of heart disease or any concern please get clearance from your health care professional to start this. Most people of average fitness will be able to do this, it is only a matter of how much time it will take you to build up to the full 8 reps.
The beautiful thing about this approach is that if you are out of shape you simply will be unable to train very hard as the lactic acid will build up in your muscles quickly and prevent you from stressing your heart very much.
The benefits to this type of training are:-
Once you regularly participate in these 20 minute exercises twice a week, most clients report it:
- Lowers body fat
- Dramatically improves muscle tone
- Firms skin and reduces wrinkles
- Boosts energy
- Improves athletic speed and performance
- Achieves fitness goals much faster
Have you got 20 minutes today to start?
Have fun
Peter Lemon
ChekPractitioner1