Reverse The Signs Of Aging In Less Than 20 Minutes…
The journal Mechanisms of Aging and Development recently reported on a study that confirmed high intensity interval training (HIIT) yielding higher aerobic fitness can have powerful anti-aging effects …giving you more of an ageless impact.
By: Jon Bender
The study was conducted to determine whether this age-associated telomere (A component of a DNA molecule, called a telomere, shortens as you age.) was impacted by habitual endurance exercise and maximal aerobic capacity.
The results of the high intensity interval training study suggest there’s a direct association between longer life through reduced telomere shortening as you age and high-intensity-type exercises. (i.e. Working out in a CERTAIN way can keep you younger longer as you age!)
For you “science types” like me, the article states:
“The results of the present study provide evidence that leukocyte telomere length (LTL) is related to regular vigorous aerobic exercise and maximal aerobic exercise capacity with aging in healthy humans.
LTL is not influenced by aerobic exercise status among young subjects, presumably because TL is intact (i.e., already normal) in sedentary healthy young adults.
However, as LTL shortens with aging it appears that maintenance of aerobic fitness, produced by chronic strenuous exercise and reflected by higher VO2max, acts to preserve LTL.
… Our results indicate that leukocyte telomere length (LTL) is preserved in healthy older adults who perform vigorous aerobic exercise and is positively related to maximal aerobic exercise capacity. This may represent a novel molecular mechanism underlying the “anti-aging” effects of maintaining high aerobic fitness.”[i]
But hold on to your hat, it gets even better!
High intensity interval training (HIIT) also can NATUALLY boosts human growth hormone (HGH) production. A 2003 study published in the journal Sports Medicine found that “exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of HGH.”[i]
Okay, I know you might be saying what the heck does this mean for you? In lay terms, it means you can reduce and even reverse your biophysical age and increase your tone and muscularity NATUALLY by working out in a CERTAIN WAY…in as little as 20 minutes three times a week.
The Best Way To Use 20 Minutes To Help You Look And Feel Your Best…Especially If You Are Over 30!
This high intensity interval training exercise routine is so incredibly simple you might be tempted to say there is no way this will work for you, but if you will give it a shot and stick with it, you will be blown away with stop-in-the-street head-turning results.
Okay here’s how simple it is. On every EVEN minutes (Starting at 2, 4, 6, 8 minutes, etc.) in a 20 minute period, you simply workout or “burst” as HARD AS YOU CAN for 30 seconds and then do light jumping jacks or jogging in place for the remaining 1 minute and 30 seconds until the next “even” minute and then do it again. It’s that easy! You could actually use any exercise in the 30 second “burst,” but to get the greatest Ageless Impact, you want to involve as much of your whole body as possible (called a compound body movement). Compound body movements will stimulate your anti-aging hormones and help you lose fat faster and build tone (women) and muscles (men) fast than you may have ever imagined possible.
Assess Your Current Fitness Level**
To start, simply ask yourself whether you are a Beginner, Immediate or Advanced. Use the ultra simple descriptions below to assess where your current fitness level is.
- Beginner – Someone who hasn’t worked-out for months (or years) and is not nearly where they want to be in body fat or tone.
- Intermediate – Someone who works-out weekly, but is not nearly where they want to be in body fat or tone.
- Advanced – Someone who currently works-out almost daily and is within a range of body fat and tone/muscularity that is okay, but who wants to become the best they can be.
Don’t be a hero (or heroine). If you want to be advanced, it is always better you work up to it. For safety sake, please be conservative. You can quickly rise to the next level.
Choose The Right Compound Exercise And Get Your Burst Count
There are three (3) exercises that are deceptively easy looking, but can kick your fanny good (which is a good thing!) if you give them your personal best. Here are your instructions.*
Watch the Welcome Video (Watch Video Here)
PLEASE NOTE: The following videos show each exercise. Although the videos explain how you can work each exercise up to 50 repetitions, for our anti-aging 20 minute workout, we will NOT be working up to 50 reps. We will be doing a “burst count” instead. (This is the greatest number of repetitions of the exercise you chose in a 30 second burst.) Once again, we will not be working to 50 repetitions as mentioned in each video…although you are welcome to try this at another time.
Beginner Choose – 4 Count (Watch Video Here)
Immediate Choose – Burpee (Watch Video Here)
Advanced Choose – 8 Count (Watch Video Here)
Get Your Burst Count – Time yourself doing as many reps (completed movement from start to finish) of your exercise as you can in 30 seconds. GO AS HARD AND FAST AS YOU CAN HERE – This is called “Bursting” with your selected exercise!
Once you have your Burst Count – the total number reps you can do in 30 seconds, this is your base line that you will strive for in each 30 second burst use in the 20 minute period.
You Are Ready To Start
Do the 20 minute routine only 3 times a week. That is a total of ONLY 60 minutes a week of exercise to help you look and feel your best at any age. Seem too good to be true? Give it a try! Again you will be blown away with your head-turning results.
Your 20 Minute Ageless Impact High Intensity Interval Training Plan
|Time||For 30 Seconds||For Remaining 1:30 Seconds|
|00:00||Light jumping jacks (LJJ)||Jogging in place or LJJ|
|02:00||BURST #1||Jogging in place or LJJ|
|04:00||BURST #2||Jogging in place or LJJ|
|06:00||BURST #3||Jogging in place or LJJ|
|08:00||BURST #4||Jogging in place or LJJ|
|10:00||BURST #5||Jogging in place or LJJ|
|12:00||BURST #6||Jogging in place or LJJ|
|14:00||BURST #7||Jogging in place or LJJ|
|16:00||BURST #8||Jogging in place or LJJ|
|18:00||LJJ||Jogging in place or LJJ|
This routine not only stimulates your hormonal response it can also do a major tune up and keep your cardiovascular system in peak performance. Once again, don’t feel you have to start at the advanced level. Just start where you are comfortable and work up. In case you are wondering when it is time to move up, here is the answer. Every week take a new burst count. See if you can beat your previous burst count record in 30 seconds. For example, if you could do 7 repetitions before in 30 seconds see if you can do 8 repetitions now. If you can no longer advance your burst count, it is time to move to the next level. At the advanced level, you will continuously keep trying to better your burst count. DON’T GO BEYOND 30 SECONDS! Remember, this is all about doing an exercise, but doing it in a certain way to give you MAXIMUM ANTI-AGING HORMONAL RESPONSE!
What Does Your Heart Rate and HGH Response Range Look Like?
Everybody is different. Your lacatate threshold (LT) or your Human Growth Hormone (HGH) response range will usually be at the top of the rate curve if you have hitting your burst count in your 30 seconds of burst time. This is your goal for maximum anti-aging hormonal response. You can measure your heart rate and at the top of the range where it most consistent, this will most likely hit your maximum HGH response range. Below is my actual heart rate and LT range during a typical advanced routine (as shown in the video). Notice as I hit the HGH Response Range (LT), it is over a period of 10 minutes during the 20 minute period.
Believe it or not, reversing your age, becoming more tone/muscular and stimulating your anti-aging hormones can ALL be done is as little as 3 x 20 minutes sessions a week for a total time of 60 minutes.
If you follow this plan incorporating high intensity interval training, you may quickly notice that not only are you getting “noticed” by others, you will gradually get less and less winded week-by-week…even at the advanced exercise level. This could mean your VO2max may be going up as well which can be a key indicator of your ability to use oxygen more efficiently and consequently gaining greater endurance…another sign that biophysically you are “becoming” younger not just in how you look, but in what is really happening within your body. Now you know! Your ageless impact is all about looking and feeling your best at any age!
*With any exercise program, please check with your primary care physician to determine if you are healthy enough for exercise at this time before starting this or any other exercise program.