If you have 8.5 minutes for Cardio and you are doing long slow distance now, I may have just what the doctor ordered. I have been researching explosive exercise for Cardiovascular Health, Training, Speed, Fat Loss, Endurance (yes I said endurance), and in some cases help for early onset Alzheimer’s. Moreover, high intensity training has shown to provide a better quality of life for Parkinson’s sufferers. I am not trying to start an argument here check it out for yourself Forced exercise and Parkinson’s .
Now just a suggestion as always. Try walking briskly for 1 Minute to warm up and then:
Sprinting for 45 sec, brisk walk for 30 seconds and repeat 5 times. Your done. If you can do this twice a day wow.
See excerpt in this article from the NY Times:
Dr. Gaesser, however, asked his volunteers to walk briskly at an intensity equaling about 75 percent of each volunteer’s maximum heart rate for 10 minutes three times during the day. The sessions took place at 9:30 a.m., 1:30 p.m. and 5:30 p.m.
On a separate day, the volunteers completed one 30-minute supervised session of brisk walking in midafternoon, while on a final day, they did not exercise at all.
All of them wore cuffs that monitored blood pressure continuously for 24 hours at a time.
As it turned out, exercise was helpful in controlling blood pressure, but breaking up the workout into three short sessions was significantly more effective than the single half-hour session. “The fractionized exercise led to lower average 24-hour blood pressure readings,” Dr. Gaesser says.
It also resulted in lower blood pressure “load,” or the number of incidences during the day when a volunteer’s blood pressure spiked above 140/90. Lowering blood pressure load is important, he points out, because a relatively high load “seems to be an indicator that someone with prehypertension is likely to progress” to full-blown, clinically high blood pressure. Read Full Story
All the kids are doing it. It works. We have made huge fat loss and energy gains with only this type of cardio. My health numbers are so improved. You will have to wait for the book for these numbers.
If you can’t run the sprints run the stairs. If you are unable to run stairs skip every step or walk them briskly. If you can only walk to the mailbox, do it twice. A little more each time. We just want you to get moving so you can see and do more things in life! Life will get better I assure you.