Anaerobic Exercise Routine

Anaerobic Exercise Routine

1. Keep the intensity high.

2. Do short repetitions of intense exercise, starting at 1 minute.

3. Rest a good amount after each bout of exercise. For example, if you exercise for 1 minute, spend 5 minutes resting afterwards.

4. Exercise between 25 and 40 minutes, but no longer than 45 minutes. This way cortisol will not be raised too high.

5. Exercise every other day with rest between sessions. Do not work out daily.

6. Do not do the entire body; do upper body one day and lower body the next.

7. For the Thyroid type, make sure you only snack on cheese, raw nuts, vegetables or apples before, during and after workouts. If you are a Liver type, eat only three meals per day with no snacking.

8. If your body is sore, wait until the soreness goes away before working out again. It is important that your body heal between sessions, as this means your fat-burning hormones are also working.

The time should be between 25 and 40 minutes, not to exceed 45 minutes. You need enough intense exercise to trigger growth hormone yet not so much that it over stimulates cortisol, which tends to nullify growth hormone. The intensity should be high; on a scale from low to high, you should aim toward high. However, after a while the intensity is relative from person to person, so this needs to continue to increase over time. This also applies to the overall difficulty level (again a relative term from person to person). You should keep it at a moderate to high difficulty level. If it’s too easy, fat-burning hormones are not triggered. There is no problem with getting sore after you work out, but you should rest until most of the soreness goes away. In other words, you don’t want to exercise over lots of soreness, as you haven’t given your body a chance to heal through hormone influences. Also, the adrenal hormone cortisol is activated by soreness and inflammation, so keeping this hormone to a minimum is important.

Keep your anaerobic exercise between 25 and 40 minutes and continue to raise your difficulty level higher over time as your body adapts to the stress you put on it.

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