Mistake #4: Doing Long Hours of Cardio
Extended sessions of jogging and biking are among the most popular workouts. But they are inefficient and not nearly as beneficial as high-intensity interval training (HIIT), which is all about maximizing results while minimizing time in the gym. The average session lasts 20 minutes or less.
Here are five reasons to switch to HIIT:
- Eases Depression:
One study found more than 60% of subjects doing HIIT cut their depression symptoms in half. It only took eight weeks to see results.
- Promotes Heart Health:
Long hours of cardio exercise works against your heart. Marathon-style running can leave your heart scarred. This can lead to heart failure and even death. But HIIT works differently. Two weeks of HIIT raises your aerobic capacity: – VO2max—just as much as two months of steady-state cardio. This puts less strain on your heart over time. And research shows a high VO2max could be the best predictor of 10-year survival rates among heart disease patients.
- Helps You Lose Weight Quicker:
A Canadian study looked at the difference between HIIT and incline walking. Researchers found subjects burned twice as much fat with 12 minutes of HIIT than with an hour of uphill walking after six weeks.
- Reduces Stroke Risk:
HIIT may help reduce your risk of stroke by as much as 63%. Research shows HIIT increases oxygen uptake and aerobic capacity. These two factors can help prevent a stroke after you’ve already had one.
- Extends Your Life:
Switching to HIIT can lower your overall death risk by about 30%. A few days of HIIT a week could be the fastest path to adding healthy years to your life.
The basic formula for HIIT is simple. Warm up for three to five minutes…then sprint at an all-out pace for the next 30 to 60 seconds. Then slow to a jog for the next minute or two. Repeat this process five to seven times and then cool down for at least two minutes.
It only takes about 15 minutes. And you can apply the HIIT principal to just about any type of cardio exercise. We recommend using a treadmill, stationary bike, or elliptical machine at first. But once you have it down, you can take it anywhere… Try it in the swimming pool.