Ask AI Mark explores how high intensity interval training can deliver marathon-level cardiovascular benefits in just 10 minutes. The method uses intense bursts of exercise followed by rest periods to compress what normally takes hours into a quick workout.
So you talk about this thing in the book, which is like a marathon in 10 minutes. How do I do that? How do you basically get the benefits.
Of running a marathon in just 10 minutes? It's high intensity interval training. So along with resistance training, I think HIIT, H-I-I-T, crucially important.
Which is basically exercising as hard as you can until you're about to throw.
Up and then stopping, is that it? Pretty much. But doing it, but here's the good part, you only have to do it for a few seconds. 10 to 20 to 30 seconds, pushing yourself to your max effort and then recuperating and then doing it again. And so what the study found is that when you take subjects and you have them do this HIIT routine, about a two minute warmup and then four or five cycles of all out, either cycling or swinging around the big heavy battle ropes, which is something that I enjoy doing or doing sprints up a hill, that people are able to achieve the same boost to their cardiorespiratory fitness as people who are doing 30 to 45 minutes of a steady state cardio on a treadmill.
That's really, there's some great studies that I reviewed about this where if you do a high intensity interval training, you literally can exercise a fraction of the time and get far more benefit than if you ran an hour a day. You burn nine times percent more fat and you actually increase your metabolism. And what's incredible about it, it's not just the calories you burn when you're exercise, 'Cause you're gonna burn more calories if you're running for an hour than if you're doing high-intensity interval training. But it speeds up your metabolism so that when you're sitting down or you're on your computer or you're watching TV or you're sleeping, you're burning more calories.
