- sprint for 8 seconds
- cycle relaxed for 12 seconds
This 20 minute routine must be performed at least five days a week.Source: Research from the Garvan Institute and the University of New south Wales.
Why this works: Chemical compounds called catecholamines drive weight loss. Catecholamines are produced during sprints.
If you'd prefer to get out and about (not use exercise equipment) then Professor Ratey recommends interval training – really pushing yourself hard for between 20 and 30 seconds while running, cycling or swimming, so that you are momentarily exhausted.
Do, say, two minutes of walking, 30 seconds' sprinting, then two minutes of walking again. It doesn't have to be a lot for a long time, but you will really notice the difference. "The side effects on the body aren't bad either - I lost 10 pounds in no time," Professor Ratey says.
- A bonus! One of the articles on which this post was based says there's evidence that regular physical exercise makes you smarter. More...
- New research from Tel Aviv University has found that "endurance exercises," like jogging, can make us look younger. The key, exercise, unlocks the stem cells of our muscles: http://bit.ly/dJ6ZfK
- Lacking motivation, if you are over 30 I suggest you join your local Masters Athletics Club--this is our local club http://bit.ly/fFL4ee --there are clubs like this around the world--their motto is, "If you are old enough, you are good enough."