High Intensity Interval Training
Scientifically proven to:-
- Increase Fat Burning and Fitness Levels
- Improve Healing, Muscle Tone and Energy
- Reduce Inflammation
- Reduce Pain and Risk of Chronic Disease
- Help Systemic Inflammatory Conditions
- Improves Insulin Regulation and Sugar Metabolism
- Reduce Impact on the Adrenal Glands
- Show that Energy, Sleep and Weight Loss will Improve
- Require Less Time to Perform than other, Less Effective Forms of Exercise
Dr. Mark Smith Explains High Intensity Interval Training
We all know that we need to exercise to improve our health and in particular to burn the fat and improve our cardiovascular system.
now whatever we think about exercise I guarantee most of you thinking I need to go get on a treadmill or a bike or go outside walk jog and go for 20 minutes maybe as long as 60 minutes of what we call a low to moderate intensity.
Now we’ve had that shoved down our throats for a long time and I think if we look around we might get an indication it’s not working very well so what I’m here to do now is give you an overall little summary short and sweet that we can all learn and share with our family our friends our clients our patients because this is important
So, we have an epidemic going on right now we need to improve
the health of the nation and one of the problems is this message of the low to moderate continuous exercise is wrong it’s dead wrong and it’s High Intensity Interval Training is what we need to be doing.
What is High Intensity Interval Training?
Well, it’s sprinting. I think we all can relate to the fact you will go vigorously when anyone goes vigorously any human on the planet you’ve got about 60 seconds before you will get fatigued and have to stop slow down and catch your breath then you will need at least a few minutes to recover to do it again.
I would say most of you’ll need at least a minimum of four minutes maybe a little longer but you can take as much as an hour break and then you’re going to do it again so we’ve got intervals at high intensity.
I will give you a short summary of why that is the most effective way to get healthy to burn the fat and to have a healthy cardiovascular system.
I’m gonna give you four key reasons that’s the case and if you learn these you can help society by spreading this message.
So the first thing to think about is if we go back to very primitive times when we were hunter-gatherers we didn’t put our Nike shoes on and go jogging around to catch the animals we needed to feed ourselves.
We would meander and walk and I’m always going to encourage people to improve their caloric expenditure and go for walks to get outside
that’s fantastic but, throughout the day in primitive times we would have
vigorous bouts of activity whether we’re chasing down an animal for food or climbing trees but perhaps we’re running away not to become food for another predator.
If you re going to jog out of the way to climb to the tree you better hope
you can get to that tree in about 60 seconds otherwise you’re out of the gene
So it’s common sense for us is the fact that in primitive times we were sprinters.
Now that leads us to our modern day in on Monday lifestyles and I’ll
challenge any of you if you can find a need or a reason to go and do this long continuous exercise for 20 to 30 minutes none of you have that need.
You might choose to do it in your recreational activities that’s not what
I’m saying. Here’s an example to illustrate this point.
You have a grandchild that suddenly gets out of your vision and starts running across a field towards a main road you don’t
want to jog after them you’re going to sprint and you’re not going to give a
damn about whether your health is ready to do that.
But just in general you might also be in the airport changing planes so you come into Phoenix I’ve often done that one, and I’ve got to go from all the way on the B concourse all the way to the end
If I’ve got 15 minutes I’m not walking! And I’ve usually got two bags and
I see it all the time, so in our daily lives we have this need to do High Intensity Interval Training so that’s our second point.
My third point and this usually hits home with a lot of people we know that athletes in the sporting world are outstanding examples of healthy fit individuals so let’s start thinking about a sport whether it’s English Football
or American Football, Basketball, Tennis, Golf, Track and Field
all these sports are what we call interval-based sprint interval training
There are very few sports that actually require this low to moderate continuous exercise and even those athletes do as much as fifty to seventy-five percent of their training as High Intensity interval training .
So why have we been told that Low to Moderate Intensity is best?
I sometimes can’t tell you exactly why research goes in a certain direction I’m told in the media industry that the Betamax tapes were better than the
VHS tapes but in the marketing battle VHS tapes won and that’s what became the norm and that’s what’s happened over the last 30 years we started only doing the slow continuous exercise which is strange because if we look at the research even as early as the 1960s they were doing studies comparing High Intensity Interval Training to the long slow continuous training and guess what?
The High Intensity Interval Training won hands down.
the best thing now there’s a ton of research, back then there was only
a small amount now there’s loads and every time they compare it for fat loss or cardiovascular conditioning the High Intensity Interval training wins hands down every time.
Not by little but by a long way and the greatest thing it requires a lot less time the major reason most people aren’t committing to an exercise program in the first place so it’s imperative we understand and get a handle on the fact that you can get more effective results lose more fat get cardiovascularly fit if you do High Intensity Interval Training.
The research is unequivocal so those that want to really get into the research go to Xiser Science and download my paper called sprint interval training it covers every question that you will have
I’m a living example, I train about 20 minutes per week and I’ve got hundreds even thousands of people across this nation doing exactly
Now most of you have got that and go fantastic but there’s going to be some
skeptics out there that still want to know why you don’t quite get this because you’ve been so indoctrinated you’re on this calorie burning model that you’ve just got to burn a lot of calories so what we’re going to do now we’re going to take a little break and we’re going to come back for those skeptics out there and explain to you in detail why High Intensity Interval Training is more effective for for fat loss and for improving the cardiovascular system.
Dr. Smith continues his explanation of HIIT
Benefits of Xiser HIIT
- No Impact (keeping knees, ankles, hips, & back injury free)
- Sprinting w/o impact on ground
- Balance Suspended stepping challenges & improves
the vestibular system
Strength & Speed
“No recovery stepping” improves lower body strength
- Speed is not limited by the machine
- Addition of dumbbells further increases strength
- Versatile Variety of exercises on 1 machine
(step, bridge, shoulders, core)