One of my favorite excuses for not exercising regularly is “I don’t have enough time.” Fortunately, I have learned an exercise technique that can be done in as little as 12-minutes, 3 times a week and (according to Dr. Mercola) is more affective for your health than 5 hours of moderate exercise.
It may sound too good to be true — but I have experienced the benefits myself.
Dr. Mercola’s Peak Fitness is based on a technique called High Intensity Interval Training (HIIT). It involves exerting your body “as hard and fast as you can for 30 seconds.” Mercola continues, “You should be gasping for breath and feel like you couldn’t possibly go on another few seconds.” He recommends more intensity in repetition over resistance “to increase your heart rate.”
The next step is to cool down for 90 seconds “still moving but at a slower pace and with decreased resistance.”
Mercola recommends a recumbent bike or elliptical machine for this routine — however intense “uphill” or “in-place” running can achieve the same results.
Here is how I incorporated Mercola’s Peak Fitness into my own exercise regime without any equipment — at least when I am being consistent.
- I first warm up using the 5 Minute Exercise Routine to Get Your Blood Circulating at the Capillary Level.
- Next I cool down for 90 seconds.
- Then I run in place, uphill, or outside as vigorously as I can for 30 seconds.
- Then cool down for 90 seconds.
- Repeat resting and running 6-8 times.
- End on a cool down cycle.
- Dr. Mercola recommends doing this exercise no more than 3 times a week.
Mercola also precautions his readers to start out slow, listening to their bodies — as too much stress can cause more harm than good. When I have neglected my exercises for over a month — I start in very slow. Usually one 2 minute cycle (30 seconds intense, 90 minutes rest) is enough to wipe me out when I am out of shape.
Mercola writes:
Remember, while your body needs regular amounts of stress like exercise to stay healthy, if you stress it too much, your health can actually deteriorate. Balance is key, so listen to your body and modify your exercise intensity and frequency based on the feedback you get from your body. [1]
Dr. Mercola claims that HIIT restructures DNA in your muscles, reprogramming them to increase in strength. “HIIT also triggers,” writes Mercola, “mitochondrial biogenesis, which is important for longevity.”
See infographic below (used by permission) for more information about Dr. Mercola’s Peak Fitness.
We have three more exercise techniques that we will share in our Biblical Health Study.
Next: Increase Your Muscle Mass without Expensive Equipment
Return to: Biblical Health Study.
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All quotes from Dr. Mercola come from this article on fitness: http://fitness.mercola.com/sites/fitness/archive/2016/05/13/intense-exercises.aspx
Disclaimer:
Reformed Health exists so you can take control of your own health and be all that God has designed you to be. The information shared on Reformed Health is the sole opinion of the author and is not meant to diagnose or treat any illness. None or our claims have been evaluated by the FDA or any other government organization. We are not medical doctors, nor do we have any medical doctors on staff. If you are having a health emergency, please call 911, contact your doctor, or visit a local emergency room. Always consult your doctor before engaging in any new exercise regime.
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Scripture quotations taken from the NASB.
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© 2017 Mischelle Sandowich
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