The Most Effective Type of Cardio (and how to lose those last pounds)...

Most of us have weight we'd like to lose, and have difficulty losing sometimes, especially those last 5-10 pounds. Recently, I read about how doing interval training 1-3 times a week can actually help with reaching your goal faster (and also add some additional health benefits). I'm going to start doing this next week hopefully, if my calf agrees with me! Here is some information below about the interval training - which I highly recommend you consider taking up regardless of whether or not you have weight to lose for the various other healthy side effects!

PEAK 8 EXERCISES

The term Peak 8 exercises refer to exercises that are done one to three times a week in which you raise your heart rate up to, or beyond, your calculated maximum heart rate (220-your age) for 20 to 30 seconds, followed by a 90-second recovery period.

Dr. Mercola recommends using a recumbent bicycle for the Peak 8 exercise, but you can also use an elliptical machine, a treadmill, or run outdoors. However, unless you’re an athlete, we advise against sprinting outdoors the first time you try the Peak 8 exercise due to the potential risk of injury.

Here’s a summary of how to do it:

1. Like any other exercise, warm up for three to five minutes.
2. After warming up, go all out, as hard as you can, for 30 seconds.
3. Recover for 90 seconds.
4. Start with two or three repetitions but work your way up to seven more times for a total of eight repetitions.
5. Cool down for a few minutes afterwards by cutting down your intensity by 50 to 80 percent.

The key element is to reach maximum intensity. To properly perform the exercise, you need to get very close to, if not exceed, your calculated maximum heart rate (MHR) by the last interval.

Everyone’s MHR is different and is determined by age, physical activity level, as well as any medical conditions which may be present. Your maximum heart rate is a measure of the upper limit of work that your cardiovascular system can handle. A simple and quick way to estimate your MHR is to take 220 minus your age.

When executing Peak 8, which is a very vigorous exercise, you will want to strive to work out to at least 70 to 80% of that MHR, and hopefully reach your MHR for the last few repetitions.

Keep in mind you’ll need a heart rate monitor because it is nearly impossible to accurately measure your heart rate manually when it is above 150. And there’s a huge difference between a heart rate of 170 and 174, or 160 and 164 if you are over 50.

Once you reach your maximum heart rate, you may feel a bit nauseous and light headed and, of course, VERY short of breath. But your body will recover quite rapidly and in about 30-60 seconds, you will start to feel much better.

The first repetition is usually pretty easy as your starting heart rate is low and you can do the entire 30 seconds without much physical stress.

Unless you work out regularly, you will likely need to work your way up to eight cycles, hence the term Peak 8. You can start with two to four and gradually increase the number of repetitions.

Ideally, you should get to eight cycles because the benefits really start to kick in around repetitions seven and eight.

Since the recovery time is only 90 seconds, your heart rate gradually continues to climb after every repetition. Hopefully, by the time you finish your last repetition, it is at or above your MHR.

Remember to cool down for a few minutes after your 8th repetition. When you're done, you will feel tired, but more than likely you will feel great!

The Outstanding Health Benefits of Peak 8 Exercises

Peak 8 exercises will save you a tremendous amount of time because you’ll be able to cut your hour- or longer cardio workout down to a total of 20 minutes or so, and that’s including your warm-up, recovery time, and cool down.

The actual sprinting portion of the exercises only takes four minutes!

Once you regularly do Peak 8 exercises about twice a week and are following well-rounded workout routine, incorporating stretching, core work and strength training, along with consuming the right fuel for your body, you’ll notice that you have:

• Lower body fat
• Improved muscle tone
• Firmer skin and less wrinkles
• Have more energy and sexual desire
• Enhanced athletic speed and performance
• Achieved your fitness goals much faster

Peak 8 exercises may also help fight the signs of aging by naturally stimulating the release of human growth hormone (HGH), which is KEY for strength, health, and longevity. The higher your levels of HGH, the healthier and stronger you're going to be.

However, as you reach your 30s, you enter a phase called somatopause, wherein your HGH levels start decreasing dramatically. This is part of what drives the aging process. If you lead a sedentary lifestyle and don’t exercise, your HGH levels will drop even further.

Thankfully, peak fitness exercises can naturally raise your growth hormone levels.

How does this type of exercise achieve this?

Well, you have three different types of muscle fibers: slow, fast, and super-fast. Most people, including many athletes such as marathon runners, only train using their slow muscle fibers, which is what you do when you do traditional aerobic cardio and strength training. This has the unfortunate effect of causing the super-fast fibers to decrease.

Performing high-intensity burst cardio like Peak 8 exercises, however, engages your super-fast or white muscle fibers, which are 10 times faster than slow fibers.

Engaging your super-fast muscle fibers is the key to producing HGH!

The longer your body produces high levels of HGH, the longer you can preserve robust health and strength.