Rest Twice As Much As You Work

You've probably heard about High Intensity Interval Training (HIIT) where your running, cycling or swimming pace alternates between intense and low to moderate output. A study published in the Journal of Strength and Conditioning Research tested a variation on this theme using recreationally fit college aged men.

One group cycled at 80% of their capacity for 90-seconds followed by 180 seconds of rest. That's a 1 to 2 work to rest ratio. They performed 6 sets 3 times a week for 6 weeks. Compared to a control group of men who simply continued playing recreational pickup games, the HIIT group significantly improved their levels of aerobic (cardio) and anaerobic (strength) fitness.

True Strength Moment: These are impressive results when you measure the returns in terms of time invested. Each workout lasted just 27 minutes, including the active rest. That means you can significantly increase your strength and endurance by spending less than an hour and a half each week exercising. You'll have to try something a little more challenging after 6 weeks of HIIT, but if you've been away from the gym for a while, this approach can help you get back on track quickly.
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