Grow Young Fast
Without exercise we surrender our bodies to grow old at a brutal rate. With mild aerobic exercise we feel a bit better, but the physical aging process marches on as before. However, with very short and vigorous anaerobic exercise like High Intensity Training (HIT), High Intensity Interval Training (HIIT), Tabata, and Crossfit, we can actually bring physical aging to a halt and even reverse it. Amazing!? Yes. New? No.
Through the Paleolithic era, for millions of years, our very survival depended on short intense bursts of energy, whether hunting for a meal or sprinting and desperately climbing not to become one. In the good old days our unclad ancestors’ survival itself was training, mostly anaerobic high intensity training
(Read More About High Intensity Training)
Consequently this form of training is within our genes. The sprinters survived to pass them on. It should not be surprising that our bodies respond best to short burst high intensity training.
It turns out that an increase in the intensity of training produces an increase in the training effect. In fact, an all out sprint for 60 seconds, followed by a period of rest is best. Doing several of these 60 second sprints in succession is even better, but not necessary to maintain a healthy standard of fitness. Doing several short sprints is high intensity interval training (HIIT). No matter what we call these short intense bouts or bursts of training, their training effect is far superior to any aerobic exercise. The magnitude of the benefits from short and intense anaerobic training can best be put in perspective when compared to the more familiar tired aerobic exercise.
Perhaps the greatest single benefit from high intensity training is the production of human growth hormone (HGH), which does not get produced with aerobic exercise alone. As HGH is produced it goes to all parts of our body rebuilding whatever needs to be repaired, making our body younger. With HGH you look younger, your muscle mass increases, your bones increase in density, your nails and hair become healthy looking, all of your internal organs receive a boost of health, and even your eyes get brighter. In particular, for aging persons, human growth hormone is magic.
Right now, in our overweight society, a hot topic is the “burning fat” with exercise. So, let us see what the “fat burning” difference is between aerobic and anaerobic exercise. Latest research shows that anaerobic training (HIT) “burns” over 500% more fat, than aerobic exercise. This is convincing, but there is more! With anaerobic training (HIT) “fat burning” continues long after the training session is over. In the period from three to fifteen hours (3-15hr) after exercise, anaerobic training burns more fat than the whole aerobic training session itself. This alone, can be considered a “slam dunk” in favor of anaerobic training (HIT). But there is even more! Rebuilding of muscle fibers after anaerobic exercise takes additional calories, which does not happen with aerobic exercise.
No matter how beneficial a workout may be, it is worthless when not done. A worn out excuse for not working out is, “I just don’t have the time.” But not any more, now that you know anaerobic training takes only a few minutes, a small fraction of aerobic workout time, to achieve the same results. In fact, two minutes a day, with proper anaerobic training, will give you a higher fitness level than long sweaty aerobic workouts.
What about cardiovascular fitness? Well, no contest. Short high intensity training improves the cardiovascular system quicker than aerobic exercise by a long shot. Our cardiovascular system needs to be challenged, which anaerobic training does far better than any aerobic exercise regimen.
Other than the above, the latest research gives high intensity training (anaerobic) a better report card than aerobic exercise in the following areas: maximizing training value, increasing muscle mass, increasing metabolism, increasing energy, reducing stress, reducing blood pressure, normalizing cholesterol, increasing bone density, decreasing osteoporosis, decreasing joint problems, balancing blood sugar, decreasing blood sugar, decreasing diabetes, improving appearance, producing dopamine, increasing motivation, brightening outlook, improving muscle function, improving coordination, improving balance, improving athletic performance, and improving overall wellness.
It should be repeated many times that high intensity training (HIT) and high intensity interval training (HIIT) should be mandatory for any human being who wishes to look fit and be fit. As the saying goes, “If you want to look like an athlete you better train like one”. The old tired aerobic exercise has a value for persons who, for medical reasons, cannot do high intensity training, or for persons who exercise for the pure joy of exercising. However, Olympic medals belong to high intensity training, high intensity interval training and other anaerobic exercise programs.
How it works:
A short, high intensity interval training session could consist of a 15 second sprint or burst, followed by 15 seconds of rest, repeated four times for a total sprint time of 60 seconds.
Or, a 20 second sprint followed by 20 seconds of rest, repeated three times for a total sprint time of 60 seconds.
Or, a 30 second sprint followed by a 30 second rest repeated twice, for a total sprint time of 60 seconds.
Or, you could do a 60 second high intensity training session with one 60 second sprint. That is it! But, when you sprint, you must sprint all out, full effort !!
Well, now is the time to make your resolve, consult your physician and start your high intensity interval training workouts, 60 seconds a day to “grow young fast”.
From article by: Dr. Juris Terauds, Professor Emeritus, U of Maryland, U of Texas, U of Alberta and Colorado State U.