FAST Workout For FAST Results
I don’t know about you but gone are the days when I can schedule in long luxury exercise sessions. If you’re short on time but still want the results and that energized feeling that a killer workout gives you, my go to is Tabata training.
This high intensity interval training (HIIT), cardio and strength workout, is based on the Tabata protocol created by Dr. Izumi Tabata.
The gist: 4mins of near max exertion effort (8 rounds of 20secs maximal effort followed by 10secs of rest). As legend (and science) has it, those 4mins are worth the equivalent of an hour of steady-state cardio.
Do the routine below once, resting for 1-2mins max between each round:
Record each round and compare each week for improvements.
(ITunes has a Tabata app with an automatic timer).
There are many options you could do with Tabata training: skipping, lunges, burpees, sit-ups, squats, overhead push press, box jumps, step-ups, high knees, triceps push ups, etc.
SPRINTS
Long runs aren’t great on joints and can put unnecessary stress on the body and raise cortisol levels (and nobody needs extra stress in their lives). As we’re all about time management here, sprints are my new go to cardio HIIT.
Comparison studies between interval and endurance training repeatedly show better cardiovascular outcomes from intervals. Of course, for the elderly who need to prioritize both cardiovascular health and functional mobility, interval training is preferred because it can help them build the fast-twitch muscles to prevent falls and fractures, while also improving heart function. Aerobic exercise should be secondary since it leads to a loss in muscle and explosive power in the long term.
IMPROVE INSULIN SENSITIVITY & ENERGY USE
A number of studies show any time you alternate intense bursts of exercise with rest periods, you will improve insulin sensitivity and blood sugar tolerance. Sprints improve insulin health in the young, old, overweight, diabetic, and folks with metabolic syndrome.
Remember, listen to your body and if you haven’t worked out in awhile consult with a professional to ensure you have the movements down pat to prevent injury.
