Research has proven, within a shadow of a doubt, that if you sit down for more than 8 hours a day, you will lose up to 4 years of your life. There’s no reversing it. Although exercise can reverse major problems, there is no reversing that aging process. We’re not made to sit down all day.
For those of you that have a desk job – who drive to work, sit down at work, drive home and sit down for a meal – you’re sitting 8 to 10 hours a day. You can still exercise 60 minutes a day but it won’t reverse that damage.
We have to make movement a way of life.
Last time, we talked about how important it is to move our bodies. Every day. We need to get that heart rate up.
My husband has a physically demanding job and he tells me that his job is his exercise. Sorry Bubba, I hate to tell you this but it’s not the same thing.
Doing at least 30 minutes of exercise a day, containing 20 minutes of aerobic exercise with 30 second intensity bursts will kick you into aerobic running, or aerobic cardio.
Why is it called aerobic? Because it gets more oxygen in, because you breathe in deeper.
And cardio is referring to the cardiac muscle, the heart muscle.
When you start moving, that heart muscle starts pumping a little bit faster.
Intensity is the other part of the formula. Intensity is no gentle straw. It is.. hard work! It means going at it as hard as you can! But don’t run away just yet!
Along with periods of intensity you must also have periods of rest. The rest is just as important as the intensity.
Rest = Recovery
Rest does not mean stopping. It means giving the body some recovery time = circuits.
A 30 second intensity burst gets the blood to the muscles and wakes them up! Gives them a shock! They tear (micro-tear) but when the micro-tear happens then the body needs more fuel and so the person starts to eat more. They’re not putting on weight, the fuel is going to the muscles and the muscles start building and getting stronger.
So, again, what wakes the muscles up is a 30 second burst of intensity.
The pain you feel the next day are microfibers that have torn and are now rebuilding in a stronger way. The metabolic rate of that energy cycle in the cell has woken up and it is ready for fuel. Just like a fire – the more wood you put in, the more fire and the hotter it burns.
Weight loss is 80% diet, 20% exercise.
You get a fuel that is not going to be stored. It’s going to the cells to be burned and turned into muscle.
The intensity burst allows your body to kick into the fat burn.
Also, by doing interval training, you release a hormone called the Human Growth Hormone.
Why are we wanting our bodies to release this hormone? I’ll tell you why next time! Stay tuned! 🙂