Studies have shown that regular cardiovascular exercise not only improves cholesterol levels, decreases stress, increases energy, improves mood and depression, expends calories during the activity, but also increases your body’s ability to burn fat more effectively, up to 14-16 hours after the activity!
Latest research has shown that short intense cardiovascular exercise takes your metabolism “up a notch!” Recent research indicates moving our bodies with higher intensities and larger muscle groups not only burns more calories during the activity but also boosts metabolic rates up to 16-38 hours later! This increase in post exercise metabolic effect, enhances your ability to expend energy (calories) long after the workout is over!
The latest research supports short frequent intense exercise training really works! Interval training has been used for years in developing peak performance in elite endurance athletes. It’s been found to improve stamina, muscular strength and endurance, and efficient energy use. In fact, just 20 minutes of intense exercise can be equal to, or even have greater benefits, than 60 minutes of slow, prolonged walking. Short frequent bursts of exercise have even been shown to increase growth hormone, which improves muscle, cartilage and bone growth.
The 4321 Body Training System uses H.E.A.T.- High Energy Aerobic Training—to maximize your energy output as well as saving one of our greatest assets, TIME! In just four minutes at a time, you’ll go from fast paced intervals to more moderate activity.
It is all about intensity! Safely challenge yourself during the HEAT portion of your workout by moving as intensely as you can and then move moderately during your recovery period to prepare yourself for the next HEAT portion of your workout.
Steps to get started with HEAT training:
Step 1. Check with your doctor to make sure you can safely perform higher intensity exercises.
Step 2: Select a cardiovascular exercise for you:
The beauty of 4321 HEAT training is you can use any form of cardiovascular exercise you’d like. For example, you can alternate between marching and jogging in place, or switch back and forth between jogging and sprinting, use a stair climber, elliptical and rowing machine or any cardiovascular movement you can safely perform for a total 4 minutes at a time.
Step 2. Begin your first HEAT cycle:
After a short warm-up perform 1 minute of High Energy Aerobic Training.
Remember during this portion of your HEAT training your goal is to try and
challenge yourself to move at a pace that is both safe but also as hard as you can
comfortably manage. On a Fitness Intensity Scale of 1 to 4 (see below) safely push yourself to a level 3 or 4.
1 = Warm-up Very light breathing, easy low effort pace
2 = Moderate effort, more breathing and less conversation, moving to catch up to
someone)
3 = High effort, labored in breathing, chasing after a child or a cab
4 = Very high, Racing someone!
Step 3: Take a minute to RECOVER:
After your one minute of High Energy Aerobic Training, slow your pace down and perform the RECOVERY portion of your training (e.g. from a jog to a walk, or from a sprint to a jog). This will allow your heart rate to come down to a more comfortable level and prepare you for the next High Energy Aerobic Training minute.
Step 4: Begin your second HEAT cycle:
Now you are ready for your next one minute of HEAT training. Again, safely push yourself to a level 3-4 on the Fitness Intensity Scale for one minute. If you are using a treadmill you can increase the speed or elevation. If you are using an Elliptical, Lifecycle or other stationary piece of equipment you can increase the level. If you are not using equipment are jumping rope, walking, jogging remember during this period of time increase your intensity.
Step 5: Enjoy your last minute to RECOVER:
After your one minute of High Energy Aerobic Training, slow your pace down and perform the RECOVERY portion of your training.
This type of training is both effective as well as convenient, allowing you the ability to maximize your efforts in a short period of time! Four minutes may not seem like a lot, but give it a try…..you’ll get a boost and your metabolism will too!
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