1 Minute interval training = 45 Minutes jogging
The resent study of the McMaster University shows that a 1 Minute interval training can be as much for our health and fitness than a 45 Minutes jogging.
How was it done?
One group exercised a moderate intensive training on a stationary bike for 45 Minutes.
The other group: started with a 2 Minutes warm-up exercise and then 20 Seconds a sprinted full out, 2 Minutes very slowly… and that 3 times …
And that every day.
After 12 weeks the results were:
1.) 20% improvement of the cardiovascular endurance,
2.) good improvements in insulin resistance,
3.) and significant increases in the cells responsible for energy production and oxygen in the muscles.
I think this interval training is better than just endurance training.
Since my 12th birthday, I make endurance training.
Four Years ago, in the morning, I was shocked through an event and got a hearth rhythmic attack. Because my heart rhythms were between 50 and 55.
Everybody who had done endurance training experience after that training a low heart rhythmic.
And if you do the endurance training over many years, your heart frequency lowers down.
Under 60 heartbeats/second is dangerous.
For 1 year, I make interval training and my 30 minutes of fast swimming, my pulse rate is always over 60 beats and my cardiovascular endurance is much better.
First, consider if you have some heart problems… Go to your doctor and ask if you can do that interval training, or ask if you should build up slowly this interval training.
How should we do our interval training?
Make some stretching as warm up.
1.) For 20 Seconds make something very exhausting until your limits,- power your body out.
2.) The next 2 Minutes do body exercise, stretching, yoga without to exhaust your body… Your heart should slow down to your normal pulse rate ….
Make these ( 1.) 20 Seconds exhausting and 2.) 2 Minutes body exercise to slow down ) 3 times.
You can do as an interval training:
1.) Run on the spot with arms up and the knees up…
2.) Kneel bend.
5.) Run outdoors …
6.) Or a mixture of some of them, that I make in addition …
I have a cheap elliptical trainer (G SPORTS GS-B8001B) for the interval training…
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Think over how much time you save if you do the interval training instead of jogging!
My Video: Make it in 1 Minute! https://youtu.be/N256Q5JJDrw
My Audio on Podcast: RELAX WITH MEDITATION or see link in the end.
My Audio: https://s3-ap-southeast-1.amazonaws.com/rudizimmerer/5/Make+it+in+1+Minute.mp3