Benefits of High Intensity Exercise

Benefits of High Intensity Exercise

Exercise Smarter rather than harder. Here is some of the research and workouts that can be serious game changers for your body.

Similar to the fear that integrating fat into my diet would make me enormous, I also was scared to quit doing hours of cardio. However, with trial and error, and a great mentor, I've learned how to workout smarter in less time using High Intensity Interval Training (HIIT). Here is some of the research and workouts that can be serious game changers for your body. Below are three of my exercise mentors programs you may find helpful.

Peak Eight by Dr. Mercola

Peak Fitness is a term I am coining to represent a comprehensive exercise program that includes far more than typical cardio training. The major change is that once or twice a week you do Peak Fitness exercises, in which you raise your heart rate up to your anaerobic threshold for 20 to 30 seconds, and then you recover for 90 seconds.

You would repeat this cycle for a total of eight repetitions. These cycles are preceded by a three minute warm up and two minute cool down so the total time investment is about 20 minutes. The key is to push your heart rate into that training zone for 30 seconds and then recover slowly for 90 seconds. We call it "Peak Fitness" because if you graph your heart rate, you will see that it peaks 8 times during the workout.

Max HGH Protocol by Tyfit

Tyson also agrees with Mercola in saying no fat 2 hours before, and no sugar or carbs 2 hours after work out. Also saying it is essential to do warm ups before exercise. Here is his routine:

The Max HGH Protocol should be done NO MORE than 3 times per week. If you've never done the workout before, start with 2 workouts per week, with at least 1 day of rest between sessions. IMPORTANT: Breaks between sprints should not exceed 90 seconds.

SPRINT #1: Start at 40% intensity and build to 60% SPRINT #2: Start at 50% intensity and build to 70% SPRINT #3: Start at 60% intensity and build to 80% SPRINT #4: Start at 70% intensity and built to 90% SPRINT #5: Start at 80% intensity and build to 100%*** SPRINT #6-8: 100% intensity.

Cool Down: Walk for 1/2 mile.
*** If this is your 2nd week doing sprints, begin at 100% intensity for this sprint.

I also could not write an exercise blog without mentioning my personal trainer and mentor Ben Greenfield. Ben is a researcher, triathlete and seeker of all the greatest gadgets and things. I highly recommend his book, Beyond Training.

Benefits of High-Intensity Exercise

Exercise Intensity Levels

Level of Intensity Maximum Heart Rate (MHR) Physical Causes
Light 40%-55% of MHR Does not induce sweating unless it is a hot, humid day. No noticeable change in breathing.
Moderate 55%-69% of MHR Sweating after 10 minutes. Breathing becomes deeper and more frequent. You can carry on a conversation, but not sing.
High 70% or greater MHR Will break a sweat after 3-5 minutes. Breathing is deep and rapid. You can only talk in short phrases.

Maximum Heart Rate = 220-your age in years

Neuroendocrine-Immune Responses to Exercise Intensities

Exercise Outcomes Light-to Moderate- Intensity Exercise High-Intensity Exercise
Growth Hormone Release No Release High Release
Opioid Release No Release High Release
Nitric Oxide Response (eNOS) Low to Moderate Release High Release
Brain-Derived Neurotropic Factor Release Low to Moderate Release High Release
Insulin Receptor Sensitivity Low Release High Release
Immune Enhancement Low Release High Release
Oxidative Stress and Risk for Overtraining Syndrome Low Release High Release

Why is this beneficial?

Opioid Response: Lowers inflammation

Nitric Oxide Response: Increases circulation, dissolve plaquing of blood vessels

Brain-Derived Neurotropic Factor Release: Helps branching between neurons (improves connectivity in the brain, can also help ADHD), helps nerves grow, improves neuron synapses, makes neuronal synapses and communication more efficient, and reduces neurodegeneration rick.

Growth hormone: improves immune function, improves testosterone and estrogen levels, improves brain synapses, increases burning body fat, improves blood glucose, improves recovery, improves cardiac efficiency, promotes anabolic metabolism, and increases bone density.

So, when you increase exercise intensity, you increase circulation to the brain, which increases the number of neuron connections. To put this into perspective…Einstein did not have more neurons than the average person, but he had more neuron connections.

Nutritional Support for Exercise Responses:

Pre-Workout (on and empty stomach):

L-Glutamine and L-Arginine (L-Arginine only if you have no noe viral patterns!)

Nitric Balance: Supports nitric oxide isomer expression

Electro-pH Complex: Includes electrolytes and nutrients for pH support

L Carnitine: Burns fat

B12: More energy

Bee Pollen- studies show an increase in strength and endurance in this superfood’s users

Cocoa Powder- Yes chocolate! Study showed an increase in endurance of 17 percent in long distance cyclist

Caffeine- 100 mg seems to be the conseses

Nicotine- one milligram is therapeutic dosage for pre workout

During-long Workouts over 45 minutes

MCT Oil: Burns fat, converts to energy quickly

Collagen Protein

Branch Chain Amino Acids: Alkalizes

Post-Workout (on an empty stomach):

High Protein Meal

Electro-pH Complex: Includes electrolytes and nutrients for pH support

Using Exercise to Reestablish the Cortisol Circadian Rhythm:

Symptoms of abnormal cortisol awakening response:

Difficulty waking up in the morning, need coffee or nicotine to function in the morning, no appetite in the morning, no motivation in the morning, lowest energy of the day in the first hour after awakening.

Don’t Worry! You can jumpstart the car by exercising within the first 30 minutes of waking up!

Pushups, deep squats, jump rope, run in place for 20 seconds, full out. Then rest for 20 seconds. No more than five minutes total.

Metabolic Overtraining Syndrome:

The more intense the exercise, the greater the neuroendocrine-immune impact for the positive outcome, but also the greater the risk for metabolic overtraining syndrome.

How do I know if I am overtraining?

Performance: Inability to recover from workouts, inability to complete workouts, performance getting worse, or increased injuries.

Psychological: Loss of motivation and enthusiasm, loss of competitive drive, depression, irritability, aggression for minor reasons.

Physical: Weakened immune system, loss of libido, loss of menstrual cycle, increase or decrease in body weight, decreased muscle strength.

Physiological shifts with metabolic overtraining syndrome:

Temporary inflammation: Muscle soreness, joint soreness, depressed mood, brain fog

Electrolyte depletion: dehydration, frequent urination, muscle cramps, headaches, excess or lack of sweat

Alters dopamine and serotonin neurochemistry: depressed mood, loss of motivation, loss of enthusiasm, inability to focus

Alters Hypothalamic-Pituitary-Adrenal axis: insomnia, energy crashes, dysglycemia

Pregnenolone Steal: Decrease reproductive hormones

Suppresses Luteinizing Hormones: Decreased progesterone in females (loss of cycle), Decreased testosterone in males (lower libido, lower anabolism)

Suppresses Natural Killer Cells: May weaken immune system

Suppresses Secretory IgA: May weaken gastrointestinal immunity

Promotes Intestinal Permeability: May trigger inflammatory/food sensitivities

Nutritional Support for Exercise Responses:

Pre-Workout (on and empty stomach):

Nitric Balance: Supports nitric oxide isomer expression

Electro-pH Complex: Includes electrolytes and nutrients for pH support

L Carnitine: Burns fat

B12: More energy

During-long Workouts over 45 minutes

MCT Oil: Burns fat, converts to energy quickly

Collagen Protein

Branch Chain Amino Acids: Alkalizes

Post-Workout (on an empty stomach):

High Protein Meal

Electro-pH Complex: Includes electrolytes and nutrients for pH support

FREE Healthy Smoothie Recipes

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