Here's how it's done. And why you should do it.

2-3 minute warm-up elliptical (5-6 mets) treadmill, stationary bike, jogging or cycling. Moderate.

30 seconds at near maximal speed and intensity 90%. So that it would be difficult to do the full 30 seconds. (Elliptical at about 15 mets or more)

90 seconds of moderate intensity.

Repeat 30 sec, 90 sec sequence 8 times.

2-3 minute cool down.

If you can do all 8 your first time, you probably didn't try hard enough or you have been training. Most people nearly crawl out of the gym after 2-4 intervals the first time.

Effects/Benefits of High Intensity Interval Training

Epinephrine released and results in a huge breakdown of stored glycogen from Type IIa And Type IIb muscle fibers.

Increased Insulin effectiveness.

Increased activation of hormone sensitive lipase and a breakdown of stored fats that can be burned for energy.

Decrease blood insulin, blood sugar, blood fats, blood pressure & other metabolic biomarkers.

Increased hGH by 500-750%.

Aging: decrease in hGH and a loss of muscle mass & strength.

Increased production of muscle stem cells & synthesis of new muscle cells.

Increase production of muscle mitochondria.

Increase production of neuronal mitochondria.

Supercompensation of stored glycogen in muscle cells & brain astrocytes.

Who doesn't want all these things.

Thank you to Dr Malik Solsberg for summaries of these findings.

www.goasic.net

Our staff and Chiropractors have been practicing for 27 to 35 years right here in Roseville.

Our Roseville office is located in central Roseville, CA and we do our best to give our patients the finest and most complete care that we can provide.

Massage, acupuncture and exercise training along with physiotherapy (ultrasound, electrical muscle stimulates, cold laser therapy) and exercise training. Referrals to physical therapy or imaging (X-rays or MRI) are also used. We work very closely with medical professionals as well.

We certainly have great patients that make our office the best place to be treated.

Sports injuries, life injuries, work injuries or gradual injuries and pain can make life difficult. We would like to help you be the best chiropractic can offer you.

www.goasic.net

Chiropractic is very effective in treating headaches.

There are many causes of headaches, from allergies to serious diseases.

Tension headaches and even migraines respond well to light manipulation to the neck by a qualified chiropractor.

The majority of patients have a decrease in the frequency and or intensity of the headaches. This is a big deal for those with recurring headaches.

Come in to our Roseville office and see how our chiropractors and massage therapists can help.

I use the genie vibration massager with the chiropractic treatment on patients that are difficult to adjust or need the muscles more relaxed to avoid recurrent pain.

The massager also works great for muscle pulls in the legs, arms and calves.

On my Thursday off I've been working on my golf game over at Morgan Creek. Last week I got lucky and got a hole in one.