Many people are turned off by the idea of working out for a couple hours a day, several days a week. Well, recent research suggests you don’t actually need to commit to multiple hours of exercise per day. In fact, you can accomplish as much, if not more, in only 10-20 minutes of peak activity, a couple times a week.
Recent research by one of America's top alternative doctors, Dr. Mercola, suggests that just exercising briskly for 10 minutes has beneficial effects on your body that last for up to an hour afterwards. These effects include increased metabolism and breakdown of fat. Specifically, the researchers in this study found that over 20 metabolites were affected by this brief exercise, some of which helped the participants burn fat and calories. The more in shape you are, the greater your benefit will be.
These short periods of exercise also help to stabilize glucose and insulin levels, both of which much be maintained in order to promote health. Stable insulin levels are important in preventing diabetes and heart disease, as well as cancer.
However, if you exercise at any gym you’ll see that most people don’t exercise briskly for short periods of time. Instead, they work out for hours, often never reaching a peak level of performance. A new workout regime is destined to eventually replace this old methodology.
The new regime involves the use of brisk exercise to raise your heart rate near your threshold for 30 seconds. This can be done using any sort of cardio exercise. Once you near your threshold, you continue for 30 seconds, then allow yourself 90 seconds to recover. You repeat this cycle eight times. Combined with a three-minute warm-up and a two-minute cool-down you have a workout regime that only takes 20 minutes.
Indications are that exercise of this type can increase the levels of growth hormone. This is the very same hormone that professional athletes take illegal risks to increase. The reason is that it increases strength, speeds up bodily repair, and improves health. Human growth hormone (HGH) is produced when you exercise super-fast twitch muscle fibers. Ironically, traditional exercise is not very good at working these fibers.
Peak exercise, however, specifically engages the super-fast twitch fibers. This is especially important after you reach age 30, as your body begins naturally producing less HGH. This is part of the reason you feel weaker and less healthy as you grow older.
Engaging in 20-minute periods of high-intensity exercise has a number of benefits. It will help you drop body fat while increasing muscle tone at the same time. The increased HGH levels help to eliminate wrinkles and make your skin appear more firm. Overall, it improves your speed and athletic performance, allowing you to meet your goals for physical fitness much more quickly.
This doesn’t mean you have to stop your normal aerobics routine. Of course, if you enjoy running, jogging, or whatever it is you do, then you can continue these activities. But adding peak exercise will allow you to reap even more benefits. By only adding this peak exercise twice a week (a total of 40 minutes), you can see amazing results!