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Episode 14 – Cut Your Workout Time and Gain Muscle

Download: Cut Workout Time and Build Muscle

Disclaimer:

This blog and podcasts are not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual.

The information provided in this site, or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider.

Welcome! Today we will be talking about “innovating” your life by: Cutting your workout time and gaining muscle!

Taking care of yourself is key! One of the most important is exercise. Think of it this way….exercise is a goal that pays back again and again! Not only does it make you feel better that day but by building your muscles and endurance it helps you with all your other goals in life! Because it gives you energy to do MORE….more of what ever goals you have with your family, business, career, and personal development. Exercise has also been shown to be a good for depressive symptoms.

Considering only 20.8% of American adults meet current physical activity recommendations, it is important to examine the psychological processes that affect exercise motivation and behavior.

Motivation comes from two choices. One is extrinsic meaning outside of yourself (like I want to have a better appearance, or I want people to know that I am healthy or competition) to intrinsic meaning comes from within (like satisfaction, enjoyment).

The top excuses for not exercising is NOT ENOUGH TIME or can’t afford it or don’t want to go to the gym  or it’s too hard to start .

No more excuses! There’s no magic elixir for a long and healthy life, but exercise comes darned close. So get moving with an exercise approach called HIIT or High Intensity Interval Training.  This technique will get you stronger in less time.

Questions we hope to answer:

  1. Why do we need to gain muscle and keep fit?
  2. What is HIIT or High Intensity Interval Training?
  3. How can I do it easily at home?

This blog and podcasts are not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual.

What is a HIIT  exercise plan and what is the principle that makes it work in least amount of time?

  • HIIT or High-intensity interval training, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense exercise with less intense recovery periods.
  • HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly.
  • HIIT can be applied to aerobic exercises like running or to resistance exercises such as squatting.
  • Some examples of HIIT would be after a warm-up you would do 30-seconds of pushups and then 30s of rest then do again and again for 10 minutes 3xs per week. Or 20 seconds of all out sprint then 2 minutes of much slower pace. You can apply this principle to anything like just walking. Walk fast for 30 seconds and then walk normal for 2 minutes.  Look at your current workout and see what you can do to “interval” it with faster or harder small intervals.
  • HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.
  • “In research, HIIT has been shown to burn adipose fat tissue more effectively than low-intensity exercise – up to 50% more efficiently.” It has also been shown to speed up your metabolism which helps you burn more calories throughout the rest of the day.
  • In more detail, high-intensity interval training can be described as an exercise session composed entirely of HIIT techniques, or as a component of an exercise plan. HIIT exercise sessions generally consist of a warm up period, then several repetitions of high-intensity exercise separated by medium intensity exercise for recovery, then a cool down period. The high-intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise.
  • There is no specific formula to HIIT. Depending on one’s level of cardiovascular development, the moderate-level intensity can be as slow as walking. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 20 seconds of jogging or walking.
  • The entire HIIT session may last between four to thirty minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited on time.Use of a clock or timer is recommended to keep accurate times, the number of rounds, and intensity.
  • What kind of results does HIIT exercise plans have?
  • Since the mid-1990s, scores of studies have shown the effectiveness of interval conditioning.
  • A recent study compared participants who did steady-state cardio for 30 minutes three times a week to those who did 20 minutes of high-intensity interval training (HIIT) three times per week. Both groups showed similar weight loss, but the HIIT group showed a 2 percent loss in body fat while the steady-state group lost only 0.3 percent. The HIIT group also gained nearly two pounds of muscle, while the steady-state group lost almost a pound.

What is an example of a  HIIT  exercise plans with using no gym equipment but just my own body weight?

HIIT Bodyweight exercises

Bodyweight exercises maybe better than weights when the body is used as the weight. Pushups, pull-ups, burpees and squats use many different muscle groups and elevate the heart rate. Performing them quickly in interval exercises the aerobic system.

30 second on and 30 second off plan/ total time is 10 minutes

  • Jumping jacks for warmup 1 min
  • Do Pushups 3 mins: 30 second on and 30 second rest
  • Pullups from bar 3 mins: 30 second on and 30 second rest
  • Squats 3 mins: 30 second on and 30 second rest
  • Do 3 sets of each = 10 minutes

What is another HIIT example using your body weight at home?

Tabata 9-minute exercise plan (named after the inventor)

Different forms of Tabata are practiced everywhere in the world, from plush, commercial gyms to sparse, hardcore, garage gyms. Named after Japanese researcher Izumi Tabata, who has conducted extensive research on interval training, Tabata consists of performing an activity all-out for 20 seconds, resting for 10 seconds, and then repeating the on-off sequence for four minutes total.

One of Tabata’s most famous findings demonstrated that 20 seconds of all-out cycling followed by 10 seconds of low intensity cycling for four minutes was as beneficial for VO2 max (or your maximal aerobic capacity) as 45 minutes of long, slow cycling.

Here is another Tabata workout:

  • 3 min warmup
  • 20s burpees or mountain climbers what you can
  • 10 sec rest
  • Do 8 of them
  • Cool 2 minutes= 9 minutes

 

What is an example of a  HIIT  aerobic exercise plan?

10-min Aerobic 2014 study

Three 20sec sprints only equals 1 minute hard exercise in 10 minutes

Program:

  • 3 mins warmup
  • 20secs all out (sprint or rowing or stair climbing or incline walking)
  • 2 minutes light
  • 20secs all out (sprint or rowing or stair climbing or incline walking)
  • 2 minutes light
  • 20secs all out (sprint or rowing or stair climbing or incline walking)
  • Cool down for 2 minutes= 10 minutes

How can I apply HIIT or intervals   to my resistance training program?

RES Resistance dumbbell trial

  • Each bout for 40 secs  with 60 secs recovery in between two exercises. Each repetition four seconds, with concentric (up) and eccentric (down) actions sharing two seconds in one repetition. A metronome set at 30 Hz was used for guidance.
  • Do a Warm-up
  • Example: dumbbell biceps curl. So do 40 secs of bicep curls then 60 secs of rest then start another resistance exercise
  • Example Sequence: dumbbell lunge, two-arm dumbbell bent-over-row, right dumbbell lunge, dumbbell shoulder press, dumbbell chest press, dumbbell squat, abdominal crunch with dumbbell, dumbbell biceps curl, and dumbbell triceps extension.

 

What about a senior citizen?

Of course, you want to have a doctor ok any exercise plan for a senior citizen….

  • One elderly study showed:  Subjects assigned to exercise training underwent a regimen of high-intensity progressive resistance training of the hip and knee extensors 3 days per week for 10 weeks.
  • These 2 muscle group exercises were chosen because of their importance in functional activities like getting up from a chair.
  • For each muscle group, the resistance was set at 80 percent of the one-repetition maximum (the maximal load that could be lifted fully one time only).
  • Each repetition lasted six to nine seconds, with a one- to two-second rest between repetitions and a two-minute rest between the three sets of eight lifts.

 

What is my action plan?

Actionable items are:

1. Identify your muscle loss causes. Do you perform muscle strengthening exercises? Do you eat sufficient protein? Are you low on vitamin D or B12? Do you have a chronic illness, cancer, diabetes, obesity, liver disease?

2.  Start eating protein at every single meal

3.  Have your vitamin D levels checked.

4. Start a HIIT interval resistance exercise program today!

5. Increase your level of motivation for exercising by telling yourself or putting up a sign in your house that says what motivates you the most. Maybe it’s to have more energy to do the other goals you want to do in life!

Where can I get a copy of a HIIT workout plans we discussed?

Included will be some books and websites on interval work-outs.

–Absolute Beginners HIIT Workout | The Body Coach | Joe Wicks

 

Low Impact Combat HIIT | Easy On The Knees | The Body Coach

 

Dr. Jordan Metzl’s Workout Prescription: 10, 20 & 30-minute high-intensity interval training workouts for every fitness

The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter

 

Disclaimer:

This blog and podcasts are not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual.

The information provided in this site, or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider.

 

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