Ever been short on time to do your hour of cardio? Well, here is your solution. Try doing Peak 8 Exercises, saves you time, saves your knees and works your heart anaerobically as well as aerobically.
How to Perform Peak 8 Exercises
Here’s a summary of what a typical peak fitness routine might look like using a recumbent bike (although you can perform this on an elliptical machine or treadmill, or with any type of exercise you prefer):
- Warm up for three minutes
- Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn’t possibly go on another few seconds
- Recover for 90 seconds
- Repeat the high intensity exercise and recovery 7 more times
Be mindful of your current fitness level and don’t overdo it when you first start out.
If you are not in great shape and just starting this you may want to start with just two or three repetitions, and work your way up to eight. You may need to start with just walking and when you do your 30 second bursts your legs would be moving as fast as possible without running – and your arms would be pumping hard and fast.
Ultimately you want to exercise vigorously enough so you reach your anaerobic threshold as this is where growth hormone release is triggered (100% heart rate = 220 – your age).
Whatever activity you choose, by the end of your 30 second sprint period you will want to reach these markers:
- It will be relatively hard to breathe and talk because you are in oxygen debt
- You will start to sweat profusely. Typically this occurs in the second or third repetition unless you have a thyroid issue and don’t sweat much normally.
- Your body temperature will rise
- Lactic acid increases and you will feel a muscle “burn”
If you are using cardio equipment like an elliptical or bike, you don’t need to reach any “magical” speed. It’s highly individual, based on your current level of fitness. But you know you’re doing it right when you’re exerting yourself to the point of typically gasping for breath, after a short burst of activity. If you enjoy outdoor cardio you could walk down steps/stairs/hill for 90 seconds and fast walk/run up the stairs/uphill for 30 seconds.
Do this exercise two to three times a week, and you’re virtually guaranteed to drastically improve your Human Growth Hormone (HGH) production.
Special Warning to OVER ACHIEVERS . . .
I want to stress this point: perform Peak 8 only two to three times a week. I’m continuously shocked and surprised when people say they do this program every day!
Folks, if you do that your body will shut down. You’ll be bedridden. Nearly every time someone tells me they are doing it more than four times a week, they are not doing it properly as they are not pushing themselves hard enough and getting their heart rate up to their maximum.
So please understand that not only do you not NEED to do it more than three times a week, you may actually cause more harm than good if you over-do it.
To get all the benefits from Peak 8, just focus on gradually increasing intensity, as opposed to doing it more frequently.
The great advantage of doing Peak 8 Cardio is that you engage your fast-twitch muscles. This is great news for those that don’t want to lose muscle but need to include cardio into their exercise plan. Another great reason is that you can do an hour’s worth of cardio exercise in just 20 minutes. Can’t beat that when you are pressed for time!