The holidays are fast approaching, and so are all those mouthwatering sweets, like pumpkin pie, plum pudding, turkey with stuffing, and chocolates from your friends. If you’re like me, you are already wondering how you are going to keep those pounds from accumulating! Here’s an idea for your waistline and health.
A New York Times article from July 29, 2015 changed the way I exercise. It describes a recent study in Denmark and New Zealand on the effects of high-intensity interval training on people’s motivation to exercise, as well as improved results for a variety of health indicators. Two pieces of information caught my eye: it takes no more than 15 minutes, and you should not do it more than every other day!
Paul after his intervals
Let’s take jogging as the exercise of choice, though this technique applies to all listed above. Here’s how it works:
1) Hold your timer and press start.
2) Jog slowly for 30 seconds.
3) At 30 seconds, run at a moderate speed for 20 seconds, bringing you to 50 seconds.
4) Sprint for 10 seconds. This brings you to 1 minute.
5) Take a 2-minute break, either standing if you need to, or continue walking.
6) Begin the process over again at 3 minutes, and repeat for a total of 5 times.
7) In other words, you begin jogging at 0, 3, 6, 9, and 12 minutes for a healthy
cardiovascular workout. Who can’t endure 12 minutes of healthy exercise?
After 5 weeks I took my blood pressure and noticed it had dropped. I had lost weight, no longer panted so hard when running through airports, and most importantly, after three months, I’m still doing it and feeling great!
Here’s the article if you want to read further:
Time to go do my intervals now!
How do you stay in shape?
* Obviously this isn’t medical advice, and a thorough checkup with your doctor is a must before you begin exercising!