I like to push my clients hard whether its cardio or strength training, I want my clients to realize how strong they are. in addition it burns more calories and causes your body to burn more calories throughout the day. I came across an article about a recent study that reinforced my beliefs on high intensity workouts.
A new study published in the European Journal of Applied Physiology found that high-intensity training reduces the muscle loss usually related to a calorie- and carb-reduced diet.
Researchers found that four-minute intervals of intense exercise followed by periods of rest helped maintain lean muscle – allowing the study’s subjects to hang on to more of their muscle than those who were only on a diet.
1. Go at your own pace
You have to work your way up. Listen to your body – are you barely able to get out a few words at a time due to heavy breathing? You are likely reaching your max.
Start with small intervals: Going all out for 4 minutes at a time is tough for even the pros. Start with 20-second intervals and work your way up from there.
2. Don’t overdo it
The best part about high-intensity training is cutting down your exercise time. But keep in mind you need to give yourself rest periods. The participants in this study rested for up to three minutes after every four minutes of work. The good news: As you get stronger you will be able to recover quicker, shortening rest time between sets.
3. Apply it to your training
Try it the next time you hop on the treadmill, elliptical or stationary bike. Shoot for 10 intervals total. So if you’re starting with 4 minutes and resting 2 minutes, that’s 2 intervals. Incorporate an active rest, moving at a slow pace on the piece of equipment.
You can also apply this to strength training by using circuits. Move quickly to multiple exercise and then rest 1 minute before jumping back into it.
4. Mix it up
High-intensity exercise is fast and efficient, but don’t rely on it alone in your workout regimen. Make sure you still take time for longer, less intense cardio sessions and other activities you enjoy, like your weekly dance class or traditional straight-set weight routine.