Sunday, May 6, 2012

Exercise

The following are direct quotes from the book.

Krista Vernoff; Az Ferguson. The Game On! Diet: Kick Your Friend's Butt While Shrinking Your Own. HarperCollins.

Rule: You must exercise (any kind of exercise that makes your breathing speed up) for a minimum of 20 minutes a day, six days a week, to earn 20 points a day. You may do a seventh day of exercise but you will not earn extra points.
If you are closer to your goal weight—within twenty pounds—you will have to do a more vigorous exercise routine if you want to meet your weekly weight-loss goal. Still, you can keep it to 20 minutes a day and see results! All the new research is saying that results are less about how long you exercise than how hard you exercise. The very best aerobic workout you can get is 20 minutes of high-intensity interval training (HIIT).
 A High-Intensity Interval Training Session with Az!
 Studies show that high-intensity interval training (HIIT) is by far the most efficient way to burn calories and maximize weight loss. HIIT is so effective because it raises your heartbeat to close to your maximum, and in doing so, it raises your resting metabolic rate. That means you’re burning calories at a higher rate for up to twenty-four hours after your exercise. And the best part is that you get this benefit in only a 20-minute workout!
As with most things in life, your best workout is about quality not quantity. So how do you do it? You simply vary your pace from minute to minute, or in ten-or twenty-or thirty-second segments. That’s it! And you can apply this principle to any form of workout you can imagine. If you’re at the walking level, then you simply pick a landmark, like a telephone pole, and you walk as quickly as you can to that point. Then you pick another landmark and walk there at a moderate pace to recover. Then you pick another landmark and walk as quickly as you can again, and so on until your 20 minutes is up. If you’re pushing a stroller, push it as fast as you can for 30 seconds and then amble for 30 seconds to recover. (Your kids will love it and giggle all the way!) Again, if you don’t have a watch handy you can just pick landmarks. Go as quickly as you can for a block and then slow down to recover. It is that simple to do. If you’re at home with a sleeping baby and don’t have the chance to get out, a jump rope is an awesome way to complete an interval training. Jump hard for a minute, then jog in place for a minute. Or, if you have stairs in your house, you can run up the stairs and then walk back down, then run, then walk down… If you don’t have stairs, try doing twenty jumping jacks at full speed, then jogging in place for 30 seconds, then jumping jacks, then jogging…The point is, you can’t convince me you can’t do HIIT! Be creative and you absolutely can.

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