Hello and welcome fellow health and fitness explorers!
Today I want to let you in on one secret to enhancing cardiovascular fitness, fat loss, muscle growth and longevity. That "secret" is high intenstiy interval training, a.k.a HIIT.
Training in this manner for as little as 10-20 minutes will enhance your cardioresperatory fitness faster and in less time than performing slow, long distance type cardio such as jogging for 45 min or longer. You will also get a nice boost of growth hormone in response to the HIIT. Growth hormone is the youth hormone and keeping growth hormone levels high in your body will help keep you looking and feeling young as well as help burn fat and build muscle.
For HIIT to work for you you must be working at a high enough intensity to elevate your heart rate to close to 90% of your estimated maximum for 10-60 seconds and then resting or working at a low enough intensity to recover to about 65% of your max HR before repeating.
HIIT also increases excess post exercise oxygen comsumption a.k.a. EPOC. EPOC is essentially an elevation of your metabolism folowing exercise. More EPOC = more calories total calories burned.
To estimate your maximum heart rate you simply take 220-your age. To get your estimated 90% max heart rate you then multiply by .9.
For example 220-32 = 188 x .9 = 169
so our estimated 90% of max HR for our example is 169 beats per minute.
"Don't just bang nails, build a house!"
There are lots of ways to get the heart rate up, running, biking, sex, waking up with a spider on your chest, but if you are wanting to build functional muscle and sculpt your body then my prefered method of training is to apply HIIT to specific strength training exercises. Doing so allows you to both build and sculpt your body as well as train the cardiovascular system and burn fat.
There are a variety of ways to do this, here is one example of a combination of strength exercises that I may use for part of one of my workouts.
Repeat 4 rounds going immediatly from the pull ups to the clapping push ups before resting breifly and repeating.
Just this combo alone will be stimulating to your muscles and metabolism, add a few more and repeat 3-6 x's a week and you will be burning fat and sculpting muscle like nobody's business!