How to Get Fit in as Little as 12 Minutes a Week!

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Have you said to yourself, “I don’t have time to exercise?”  If you do not exercise, you do not feel as good as you could and every day you do not exercise you are increasing your risk of disease and early death.  If you begin exercising regularly, you will realize how much better you will feel and you will be more resistant to disease.  The fact is, your body needs exercise or you will become sick, develop a disease and die sooner! According to the World Health Organization, physical inactivity is the fourth leading risk factor for death and the British Journal of Sports Medicine has found lack of fitness kills more than diabetes, smoking and heart disease combined!

Below is a great infographic explaining what high intensity interval training is, how it works, the different types, and how to implement the workouts.

 

Please follow our recommendations if you would like to incorporate this type of workout into your exercise routine:

First check with us or your medical doctor to make sure you are healthy enough to perform this type of exercise.

The safest way to perform this workout is on a stationary bike.  Tripping and falling while running  at full speed, for example, could result in a serious injury.

Perform the high intensity spurts at 30-50% effort at first.  After several sessions or weeks you can gradually increase the intensity to 80-100% effort.

The recommended frequency is a maximum of 1-2 times per week.

A well-rounded exercise routine should also include strength training, especially core training.

 

If you feel any of the following symptoms during any type of exercise, including high intensity interval training, stop and contact your doctor or immediately: 

Pressure, tightness, pain, or a squeezing or aching sensation in your chest or arms that may spread to your neck, jaw or back 

Shortness of breath

Sweating or a cold sweat

Fatigue

Lightheadedness or dizziness

 

The Complete Guide to Interval Training