Sunday, September 2, 2012

Jump for Joy : Cardio for Crazy Quick Fat Loss

A lot of research has been done to prove , how High Intensity Interval Training       ( Training at high intensity for short intervals of 20-30 seconds eg. sprinting ) is more beneficial as compared to Low Intensity Steady State ( Training at low or moderate intensity for a longer duration eg. Brisk walk for 60 minutes) Checkout my Post: Marathon Runner vs a Sprinter for more on this.

Benefits of High Intensity Interval Training (H I I T): 
  1.  You burn more calories
  2. You burn calories even after you finish working out . 
  3. Your Metabolism will shoot through the roof
  4. You Heart becomes stronger. HIIT challenges your heart much more than regular cardio and actually makes your heart stronger. 
  5. YOU SAVE TIME!!! Regular cardio takes 45-60 minutes. I know people who walk for 1.5 -2 hours !! But HIIT Takes only 20 Minutes!!  
  6. You don't need any additional equipment
  7. You wont get Bored!

HIIT can be implemented on any type of cardiovascular exercise i.e. walking, elliptical , stepper, cycling etc. 
But one of the craziest high intensity cardiovascular exercise is JUMPING. You can jump ROPE or just Jump without one!

Benefits of Jumping for Cardio :

  • Brisk Walking at a pace of about 4 miles per hour burns avergae approx: 5.6 Calories per minute
  • Jumping rope burns average approx: 12 Calories per minute. That's more than  DOUBLE of what one would burn during a brisk walk
Also, Regular low intensity training only burns calories while you are for eg. walking. Once You stop, the calorie burning stops, where as HIIT also results in burning calories after you workout.
Moreover, jumping improves strength and balance in your legs. Since, it is a highly dynamic movement, it incorporates a lot of small muscles required in balancing and supporting you throughout the exercise.

Jumping shoots up your heart rate and truly challenges your heart, adapts it to higher intensity workouts.
 As your heart adapts, it will result in a lower Resting Heart rate, which means it will work more efficiently i.e. it will PUMP MORE VOLUME OF BLOOD in One Beat !! 

Also, Jumping does not require any type of equipment. If you want, you may buy a jumping rope to make it fun, but it isn't essential. All you need is a spot where you can start Jumping for Joy and not get stuck!

Sample Jumping Workout: 

Jumping isn't an easy exercise. Don't expect to be able to jump for 10 minutes at a stretch or even 5 minutes! It is a highly strenuous activity that requires gradual building of stamina and strength to sustain it for longer periods. 
  • 2 minutes warm-up : Spot jogging
  • 30 seconds: Around 60 jumps  (or whatever you are comfortable to begin with) 
  • 30 seconds :rest or slow spot jogging
  • 30 seconds: Around 60 jumps  (or whatever you are comfortable to begin with)
Repeat the above cycle of 30 seconds Jump and rest , 6 times .
Then rest for 60 seconds and begin again.

Total Wrokout: 
  • 2 Minutes:  Warmup
  • 3 Minutes: Round 1 of 30 second jump , 30 second rest 
  • 1 minute : Rest
  • 3 Minutes: Round 1 of 30 second jump , 30 second rest 
  • 1 minute : Rest
  • 3 Minutes: Round 1 of 30 second jump , 30 second rest
  • 1 minute : Rest
  • 3 Minutes: Round 1 of 30 second jump , 30 second rest 
  • 1 minute : Rest
TOTAL WORKOUT TIME: 18 minutes.

This isn't as easy as it seems to be.In just 18 minutes, you will be huffing and puffing, Guaranteed! 

TIP: Land on your toes. Avoid landing on your heels.

NOTE: Interval training is not appropriate for all. If you have a chronic health condition, heart condition, or other exercise specific injuries or if you haven't been exercising regularly, consult your doctor before trying any type of interval training.


 

1 comment:

  1. Hi Bhushan, I'm looking to incorporate some HIIT into my workouts. Can you recommend some routines that preferably don't include running (bad knees)? I'm partial to the elliptical machine and incline walking.

    ReplyDelete