If TIME has been the roadblock for you getting into shape then maybe I have a perfect style of exercise for you. It's been talked about a lot lately it seems and it's known as High Intensity Intermittent (or Interval) Training [HIIT]. High Intensity Interval Training is a style I much prefer because it's been proven to give you the best of both worlds. It is beneficial to the Anaerobic Energy System that allows you to do short bursts of intense, explosive exercise, and it also improves the exerciser's Aerobic Capacity (the ability to sustain minimal efforts for extended time periods - think jogging). High Intensity Interval Training taxes the muscles involved in the particular exercise and equally stresses the Cardiovascular System. The general model of High Intensity Interval Training has an exerciser do short bursts of "All Out Effort" intense exercise followed by minimal rest. This sequence is followed for a set amount of time. This "All Out Effort" is relative to the individual and will improve over time if the exercise routines are consistent. I like to call this form of workout "running for your life". Doing this type of workout is great for the heart and lungs and also great for the metabolism because it causes the release of muscle building and fat burning hormones: human growth hormone and testosterone. This allows you to increase lean muscle mass and shred fat.
It's also great for the mind because it helps you gain confidence knowing that you can push your body when needed. It causes you to realize, know, and trust that you have a strong body.
Back in the mid 90's, a physiology professor from Japan, Izumi Tabata, did studies for the Japanese Speed Skating Team showing that High Intensity Interval Training was superior in results to moderate anaerobic (weight) training and aerobic/cardiovascular training done independently. His method, known now as Tabata, is 8 cycles of 20 seconds of work followed by 10 seconds of rest. That adds up to 4 minutes of intense exercise that will challenge even the fittest individual. It could be one movement done 8 times, 4 movements gone through twice, whatever. Tabata may be the most popular high intensity model out there.....but there are so many directions you can take it. You can get as creative as you'd like with interval training. You could set up 10 exercises and go hard on each one for 40 seconds with 20 seconds rest that could allow you to transition to the next exercise. That's 10 minutes to get through all 10. That in itself could be a great workout, but depending on where you are with your fitness, you could cycle through that 2 maybe 3 times. And if time was your issue, even on the long side, that would take you about 30 minutes. I'm just proving the point that time doesn't have to be the limiting factor. You honestly can get a great workout completed in as little as 15 minutes.
And I think another note should be made that Anaerobic Exercise can include sprints and body-weight movements, which also shows that to accomplish workouts in this fashion, you don't even have to be in a gym.
Remember, the brain can be the limiting factor. I'm not saying don't use your brain, I'm just reminding you to believe in yourself. Our bodies are amazing machines. Push yourself a bit. The body needs a bit of an uncharted stimulus to make it stronger. Maybe some High Intensity Interval Training is exactly what you need.
As always, don't go about this blindly. If you feel you need help to get you going, contact a reputable fitness professional or a friend you know and trust.
Get Movin'!
Keith
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