Day 8

Fresh StartIt’s the 8th Day of Your Daniel Fast.  If you had a hard time through the first 7 days, well this is your chance to make amends.  A New Beginning for You, a Fresh Start, a chance to start over and create a New Way of Life.

If you’ve never exercised before or haven’t done it for awhile then last week must have been a shock for your body.  right now it must be screaming “PLEASE NO MORE!!!”(LOL).  But, as I said in yesterdays blog it’s gonna take about 12 weeks of consistent to work to make the lasting change you’re looking for.

For me I’m an exercise junkie LOL, the more the merrier but, I’ve found out the hard way that overexercising can be just as detrimental to your body as not exercising enough.  Oh No!!! This is why:  Working out at full intensity for hours at a time can lead to over training syndrome. Characterized by chronic soreness, frequent injury and illness, fatigue, weight gain, sleeplessness, diminished performance gains and lack of enthusiasm.  Over training often requires you to back off and rest for at least a few days.  This is the reason why You have to maintain a healthy balance by listening to your body.  What’s right for one person may be so wrong for you.

Healthy Balance

 

The Key is to Mix it Up.  Keep Your Body Guessing so that it doesn’t become bored, because once that starts to happen you plateau and stop losing weight.  To stop this from occurring I use a technique called Surging , HIIT(high intensity interval training) Routines, Cross Training or Burst Training(Click on the link for more info).  The definition of surging is, to move very quickly and suddenly in a particular direction or to suddenly increase to an unusually high level.  This is literally what Surge Training does.

First, warm your body up with some gentle stretches, a brisk walk, or a few basic yoga poses.

Once you are ready, choose an exercise. Some ideas are running, biking, using an elliptical machine or a treadmill, swimming, running in place, or even jumping rope. You can be as creative as you would like the idea is to move and use maximum effort for every second of the surge.

Now, you want to perform each “Surge” by following the routine below and repeat it 3 times.

  • 10-30 seconds of high intensity SURGE movement
  • 10-30 seconds of recovery/rest or low intensity movement
  • 10-30 seconds of high intensity SURGE movement
  • 10-30 seconds of recovery or low intensity movement
  • 10-30 seconds of high intensity SURGE movement
  • 2 minutes of recovery or low intensity movement

    This should be done 3 times per week – which amounts to 12 minutes of exercise a week. Yes, only 12 minutes!!! HIIT ROUTINE

     

Now I know this sounds too good to be true but I assure you it is a scientific fact and this is how it works.  When you are SURGE Training, you are elevating your heart rate and working it to its maximum. Oxygen is rapidly pumping through your body in larger amounts, which helps burn fat in higher quantities and more efficiently. Even when you are resting your body will continue to burn fat and build muscle.  The Center for Disease Control (CDC) and the American College of Sports Medicine concluded in 1995 that intermittent, short surges of accumulated exercise increases the body’s anaerobic capacity by 28 percent and increases oxygen intake.  

By no means am I saying that you should stop the long walks or jogging or your Zionic, Zumba or Aerobic Dance Workouts.  I’m just say that “Variety is the Spice of Life”.

Above All Else maintain your sense of humor.  It is easier to lose weight if your having FUN!!! KEEP GOING!!! Be Well. Aunty Acid Exercise

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