Most people understand that exercise is good. Even beyond the physical benefits, there are a lot of other benefits that come from exercise.
One of the biggest benefits of exercise is that, if done right, it is an effective catalyst of hormone production – growth hormones, testosterone, nitric oxide and many others. These hormones are crucial for allowing our body to heal and thrive. And the good news is that you don’t have to workout very long to get these benefits. You just have to workout the right way – by doing high intensity exercise.
High intensity workouts are becoming very popular right now. It’s the basis for a lot of new, popular gyms. Their philosophy is wrapped around the fact that your body benefits the most from high-intensity exercise and it doesn’t have to take and hour 6 days a week.
Lets give an example of a high intensity exercise you can do to help the production of these beneficial hormones.
A lot of people go to the gym and will get on the treadmill and run at a medium pace for 30-40 minutes. While this is certainly good for you, it doesn’t do as good of a job of producing these hormones as if you do a high intensity exercise. Even just 3-5 minutes on the treadmill at a high intensity can give you more benefits than 30-40 minutes at a medium pace.
Defining high intensity looks a little different for everyone, but a high intensity workout should get your heart rate to 85% or higher of your max heart rate. This means that you are working out just about as hard as you can for 3-5 minutes. A rule of thumb for figuring out your maximum heart rate is 220 minus your age. If you are 35, your maximum heart rate would be 185. An even easier way to monitor this is to do the ‘talk test’. If you are working at high intensity you cannot speak at the same time. If you can talk to someone while exercising you just aren’t going hard enough.
When you are just getting started with this, you might not be able to workout at a high intensity for 3-5 minutes. If that is the case, do interval training and go 30 seconds as hard as you can followed up by 30 seconds of rest. Do this for 3-5 minutes and just increase as you get better. Best ways to do this is to increase the times you are going hard and decrease the times that you are resting.
It’s important to note that this type of exercise shouldn’t necessarily replace your normal workouts. If all you did was workout once per day 3-5 minutes at a high intensity, you wouldn’t be very strong or very fit. However, you would be getting the hormonal benefits of working out. This is not a replacement for your normal workouts, but a way to get your body to work better with as little time as possible.
The goal should be to build in high-intensity workouts into your normal routine. By doing this, you can get better results and ensure you are getting the benefits of these hormones from your workouts.
If you can train smarter, not harder, you can get the same benefits or more benefits from your workouts and even workout for a shorter amount of time.
If you are interested in learning more about getting the most out of our workout and how we can help, please contact us at 949-916-9742. We offer a free consultation to help you understand how we can help.