“Don't Be A Couch Potato!”

We all know that it is much easier to sit on the couch and watch

some television or surf the internet than it is to get up and exercise.

Besides having a healthy diet there is no better thing to do for yourself

than to get some aerobic exercise on a regular basis. It is very hard to

fit in 30, 40 or 60 minutes into our busy schedules. That is why I am a

proponent of “High Intensity Interval Training” (“HIIT”). First choose

your preferred activity such as walking/running, cycling,

elliptical/treadmill or swimming. Then all you need to do is increase to a

fast speed for 20 seconds with a 1 minute slow “recovery” period in

between these high intensity bursts. Do these short 20 second bursts 6

times. Follow that up with 3 FASTER intervals of 15 seconds with the

same 1 minute recovery period after each burst. It should take about

12 minutes for your entire workout! When you don't have to exercise

for an hour, it makes it much easier to work it into your schedule. I

prefer to do this in the morning since it energizes and de-stresses me

simultaneously for the entire day. By doing “High Intensity Interval

Training” you will increase your lung capacity, which is the number one

indicator of longevity. This technique will also train your body to burn

fat after the workout so it can be beneficial for weight-loss, if you

couple this with a healthy diet that is low in white flour. It also

increases oxygenation throughout your entire body thus reducing

inflammation. Finally, this technique keeps the ends of your

chromosomes long and is “Anti-Aging”...not bad for 12 minutes a day!


Of course you want to be wearing comfortable shoes and

“orthotics” to enhance your workout. That is why my motto is “Start

With Your Feet”.


Walk Strong...with orthotics,

Doc Rick DPM

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