Brian (1s):
All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday if you're list to us on Tuesday. Hopefully you had a chance to listen to my interview with metabolic health coach and author of How to Heal Your Metabolism, Kate. During we discussed signs of a healthy metabolism, the advantages of eating carbohydrates, how to heal the gut, the importance of measuring and monitoring your body temperature and much, much more. So if you haven't already, I highly recommend my interview with Kate during that's episode three 80. Now in today's micro podcast, we are gonna touch on the ins and outs of high intensity repeat training. This was discussed a while back when I had Dr. Craig Marker on, and if you're a fitness enthusiast on a weight loss journey, health conscious or a busy professional looking for an efficient way to rev up your metabolism, look no further.
Brian (53s):
High intensity repeat training is a game changing workout. You will need to boost your metabolic rate. Now, why high intensity repeat training? Well, unlike high intensity interval training, which can sometimes lead to long-term stress on the body, high intensity, repeat training focuses on maintaining maximal effort and power on each and every repeat set. This method was championed by Charlie Francis, the legendary coach to many Olympic record holder sprinters and his philosophy maximize rest intervals so that each sprint could be as powerful as the last. Dr. Craig marker explains that this type of training can lead to an increase in human growth hormone and testosterone, which are essential for building lean muscle mass.
Brian (1m 37s):
Now, in a study conducted by the Journal of Strength and Conditioning Research, hurt was found to be more effective than hi workouts because it improves aerobic and anaerobic capacity. Now, how does it work? Well, high intensity repeat training involves performing short bursts of high intensity exercises with adequate rest periods in between. This allows you to maintain maximal effort throughout each repetition while giving your body enough time to recover before the next one. The beauty of hurt is that it can be customized to fit any fitness level or specific goals. You can choose a from a variety of exercises such as sprinting, jump squats, sled pulls, pushups, and more to create a challenging but effective workout.
Brian (2m 20s):
Now, some of the key benefits of high intensity repeat training, one, increased metabolic rate, you know, by pushing your body to max capacity and then allowing adequate rest hurt stimulates your metabolism like no other reduced stress. High intensity repeat training minimizes the long-term stress on your body that often comes with traditional high intensity workouts, consistent performance. The key to hurt is to repeat your performance and not watch it degrade. So adequate rest ensures that you maintain maximal effort and power in each session. It's also time efficient, perfect for busy professionals or busy parents with a hectic schedule hurt, workout packs a punch in a short period of time.
Brian (3m 2s):
So how to incorporate hurt into your routine, I'll incorporate it once every seven to 10 days. Make sure that you have an adequate warmup between five and 10 minutes just to get the body prepped in your muscles and joints. Choose an exercise that you can do adequately and make sure that you can have fun doing it such as perhaps maybe swimming, biking, sled pulls or pushes. Maybe for an advanced athlete you can do snatch, a kettlebell, but you want to pick exercises where you have the least risk amount of injury and the ability to maintain maximal power. So sprinting form can be fairly difficult for some people. So you might want to start with swimming, biking, or even rowing. Now, make sure that you can have maximal effort. So engage in a short burst of all out effort of from anywhere from five to 15 seconds and that's it.
Brian (3m 47s):
And then you take a longer rest interval. Typically, for every 10 seconds of work, there should be about 45 to 50 seconds of rest. So training in every minute on the minute fashion works well for a ten second of intense work, you repeat, perform four to six repeats, aiming to maintain the same intensity and power in each. So again, this is different from strength training and if you, let's say you lift three times a week, you can incorporate this once every seven to 10 days. So by incorporating high intensity repeat training into your fitness routine, you can significantly boost your metabolism and achieve your health goals faster. Remember, the focus is on quality, not quantity.
Brian (4m 30s):
Each high intensity burst should be just as powerful as the last thanks to those crucial rest intervals, and that's the biggest difference between high intensity repeat training and high intensity interval training. Making sure you get adequate rest so you can come back just as strong. Hopefully, you'll start integrating high intensity repeat training into your program. And if you have any questions or wanna help get a customized workout schedule along with a routine that'll help meet your health goals, feel free to email me Brian at Brian Gryn dot com. I'll also put a link down below to schedule a 15 minute free consult. So I appreciate it. Have a great rest of the day, and I will talk to you on Friday with another great interview.
