Fitness: What’s better, sustained cardio or intense bursts?

“The key to protect your heart is exactly the opposite of “cardio.” It’s not endurance. It’s intensity. In fact, they proved that the more intense the exertion, the lower their risk of heart disease.” American Heart Association, Inc.

THUS THE “NEW” FITNESS RAGE . . .

. . . Controlled Fatigue Training

. . . Peak 8 Training:

. . . PACE Training:

Not to mention the popular “P90X”, “Insanity”, and the rest of this fast-growing industry based on these (fairly-new) scientific breakthroughs in fitness. If you’re still jogging, you’re really missing out.

Here’s a sample routine. Replace “exercise” with whatever you want…ie; weights, calesthenics, sprints, plyo, etc…or any combination of things. * (If all you can do is walk, then replace “exercise” with walk. Believe it or not, this routine works no matter what kind of shape you’re in or how old you are.) As time goes on you will be able to increase your intensity levels.

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  • Warm up for three minutes
  • Exercise as hard and fast as you can for 30 seconds. (You should feel like you couldn’t possibly go on another few seconds.)
  • Recover for 90 seconds
  • Repeat the high intensity exercise and recovery 7 more times.
    • Be mindful of your current fitness level and don’t overdo it when you first start out.

    More on the dangers of “steady-state” activity.

    “… the issue isn’t necessarily the running for hours and hours and hours. It’s the modality itself. You will never, in nature, see an animal jogging… What the steady-state activity does is it trains the plasticity out of your physiologic system—that ability to handle widely varying levels of exertion within a short span of time gets trained away. You actually make yourself less plastic and less adaptable to physical stress in general.”

    More Here: Avoid This Popular Exercise – As It Shrinks Your Muscle and Accelerates Aging
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