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.