High intensity interval exercise, also termed as anaerobic exercises, remains relatively unnoticed in the fitness community. Perhaps the reason is that most athletes like to pay attention to their strength, stamina, and flexibility workouts. High intensity interval training is usually implemented by high level professional sports athletes, such as in ice hockey or football. They have a strong focus on this because it is one of the best ways to weight loss and muscle toning, so as to reach their maximum fitness ability.
Aerobic VS Anaerobic
Here's a quick overview of the difference between aerobic exercises and anaerobic exercise. Aerobic is basic cardio work, we use the oxygen we breath in to meet our energy demands of the exercise. When you run at about 60 to 70% of your maximum heart rate, you can probably go on for about 30 minutes to an hour correct? That's a typical aerobic exercise. It is part of building stamina and is known by mostly anyone who knows fitness.
Anaerobic exercises are the next step up from cardio training. The name "anaerobic" refers to "without oxygen", so you can guess what sort of training this will become. We work our body at such an intense rate that we operate at 80-95% of our max heart rate. We can only maintain this level of work for approximately 30 seconds to 2 minutes. Any longer than our body will automatically slow down to an aerobic pace.
This sort of high intensity training has two major benefits: quick weight loss and strengthens muscle tone. This method is gaining popularity with fitness trainers due to its effectiveness.
For those who are not excited to run to the gym and try this out, I've designed this routine so we can all do this type of training at the comfort of your own home! Though you will sweat a lot and will have to wipe up the floor after you're done!
High Intensity Interval Training Routine at Home
1) Push Ups for 45 seconds (for added difficulty, put your feet up on a elevated surface)
2) Knee Tuck Jumps for 45 seconds (land lightly on your toes, try not to disturb the folks living downstairs)
3) Leg Split in Push Up Position for 45 seconds (In the push up position, have with legs together. Open your legs to about shoulder width and then close them back together)
4) High Knees for 45 seconds
5) Jumping Lunges for 45 seconds (start in lunge position, jumped up and switch legs, and land on the other leg in lunge position)
Between each exercise, take a recovery time of 5-10 seconds. This time is for rapid recovery. During recuperation, allow yourself tot take strong deep breaths to regain strength, energy and oxygen.
At the end of the set, take a 2 minute rest. Do this routine 3-4 times for maximum effectiveness.
Do this routine 2 to 3 times a week. Try to get one days rest between workouts.
At the beginning, this routine can be very strenuous and you may feel depleted at the end of it. Several recovery days are usually required after the first few attempts at this workout. Our body is familiar with being oxygen rich, so when we do anaerobic exercise, we have difficulties handling the deficiency of oxygen. I would suggest taking it slow in the beginning few weeks. Given two weeks or so, your body will learn to operate at the high pace required in these exercises.
In the end, high intensity interval training is not suitable for everybody. It's tough, and it takes strong commitment and mental strength to endure these challenging fitness routines. If you look at the renowned workout program "Insanity", it is an intense exercise regiment. If you can fight through it, the results will show significantly and in a short period of time. Perhaps you think you have what it takes to include anaerobic exercises in your daily gym routines?
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