The question is which type high intensity interval training
just walk just jogging swimming play basketball for how long
it's a great question and maybe we should cover that more deeply because
it's a long topic I will tell you professional cyclists
use this most professional athletes use one type of high intensity interval
training or another and as you see here I mean some people
talk about walking high intensity it's hard to accomplish that with
walking but you can the bottom line on high intensity
interval training is that you want to get your heart rate up as in like the
top 80 to 90 percent of what you're able to
do one of the things you'll see with a
significant easy way to look at that is aerobics
they'll tell you you need to be able to hum or talk when you're doing aerobic
training you shouldn't be able to do any of that
when you're doing high intensity
you need to be huffing and puffing like that now how long does that take
like I said a minute ago the professional cyclists will do
30 seconds of intensity followed by 30 to 40 to 90 seconds of
low intensity to burn off some of that lactic acid
they'll start off with three of those cycles work up to 10
or more and no more than three or even two times per week for
that session but again if you're able to do it every
I have a lot of people say no no i just do it every day
the reality is if you're doing it every day either
a) you're not being intense enough or b) you're going to wear yourself out
again if you're pushing large muscles hard enough to where you're
having to gasp for air you don't need to be doing that
seven days a week you just don't hopefully that gives you some
perspective on this one other thing i would say about exercise is that
you hear about resistance training and people think weights they think Arnold
Schwarzenegger they think big muscles the reality is even if
you're Arnold Schwarzenegger this is not where your muscle mass is
your thighs and your hips and your calves that's
where your muscle mass is and that's what we're looking for
in terms of health the upper body stuff yes it's important may be important for
falls and stuff like that but it is not as important for health
as the big mass muscle groups those are the ones
that are bypassing your insulin receptors you're failing
insulin receptors and pulling that blood sugar out of the blood where it can burn
your arteries cause problems cause these things that
we're talking about atrial fib heart attack stroke blindness
where it can cause all those things it can't cause those things if that sugar
is in the muscle and the way you get that is you get your
big muscle groups your lower body into major intense
activities you know this insulin effect that
happens with that type of high intensity and
resistance training it's been shown that that insulin effect
will last up to 48 hours if intense enough
and in big enough muscle groups now when you think about 48 hours that's
an interesting thing because you go back and you look all the research that's
been done around impact of exercise and most of it
would indicate that you need at least three big episodes per
week and yes you can do some other episodes
with lighter work and you should other times in the week you should probably
do some sort of rest at least one day a week
but don't try to get more than three big episodes
each week
so I'd like to talk with you a minute about the webinar people don't
understand what the webinar is it's actually a great way to get some
access to health care that you're just not going to get any other way
you actually get the lab tests yourself for at a local lab a Quest lab near you
for the inflammation panel and the OGTT and the insulin survey these are things
inflammation and prediabetes that your doctor just
does not know about and here's the thing Harvard Health and
many others have said look sudden death is not always so sudden the
Hollywood picture that it's a bolt out of the blue
is not realistic it's more like real lightning
preceded by clouds wind and rain stop that metabolic storm before the
lightning strikes and here's where that metabolic storm
comes from it's inflammation and it has to do
usually with prediabetes so again we actually get labs we go over them in the
webinar and then you can start finding out how
you can prevent that heart attack others said that you couldn't even
predict we can show you how thanks