The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
I do cardio 5x per week. My strength training is 3x per week and my routine is 1 rep at the maximum weight with perfect form then 12 reps. at a lighter weight then 25 reps. lighter. this is done on machines so the only rest is when I place the pin in the next weight class. I then rest for 90 seconds and repeat this 2 more times. As for the cardio I use a heart rate momitor.
I'm not like other people who can do hard core exercises with intense Cardio (mostly because I have a heart condition) but I like to do more low paced activities that I can do in my living room at my own pace, I enjoy a workout with an exercise ball, stretching, and activities like planking which use lots of muscle without having to hike up my heart rate unecessarily. However, I also have to do Cardio regularly and I enjoy using a bike or elliptical. On the bike I ride thirty minutes on a pyramid preprogrammed intensity map while maintaining a speed of about 80-90 rotations per minute. When I do the elliptical I run for fifteen minutes while maintaining my heart rate at a speed of about 160 bpm. I never use the treadmill because I have a personal vendetta against them. When I lift weights I don't do any weights that involve going behind my neck as I'm not supposed to, but I do a lot of work on the leg machines. When I do upper arm lifting, I do a lift called arnold's press, and lots of others just using dumbbells. I always take my time during all of this. So if it takes me an hour to do forty five minutes of actual exercise than that's fine. I'm not in it for body building or compoetitive sports I just like to exercise and be healthy I guess.
I like doing more body weight / circuit training. Doing body weight like push ups, squats, jumping stairs, sit ups, etc. Doing 8 exercise in total and doing 30 reps. Example, 10 push ups, 10 push up, 10 push ups. Go to the next exercise and do 10, 10, 10 until you complete 8 exercises. This works the whole body. Also doing some light running.
I started doing tae bo and hqve gotten some serious results, dnt even need the dvd , it s all on you tube, just look up billy blanks, I do it 3 to 5 times a week .