High intensity interval training (HIIT) is a form of exercise routine where high intensity/difficulty exercises are alternated with low to moderate ones. This allows for a period of “rest” so that the body can perform at a very high level during the high bursts. This type of exercise is very time efficient, which is great for today’s busy schedules. It affords more gains in aerobic capacity and more calorie and fat burning than a traditional moderately paced exercise.
You can create a plan with running or biking such as going at top speed for 1 minute then slow for 2 minutes and repeating this cycle 5 times for a 15 minute routine. You can also do it with exercises such as squats, pushups, rowing, jump rope, sit ups, or lunges. It just has to be difficult and you will reap the benefits.
POWER PLATE AND HEART DISEASE
The two leading causes of death in the developed world are myocardial infarction (heart attack) and stroke, both of which are direct consequences of atherosclerosis or hardening of the arteries. As the arteries lose their flexibility, the heart pumps blood but the walls of the arteries do not move as they should, causing an increase in blood pressure. As the heart pulses and the pressure is higher, the heart has to work harder to contract. The higher the pressure gets, the greater likelihood an individual will have a cardiac incident (heart attack or stroke). Atherosclerosis is primarily caused by chronic dietary habits, but also has environmental and genetic factors.
Here are 4 reports about the benefits of Whole Body Vibration (WBV) and the hypertensive patient:
1. In 2005, researchers in Japan found that the muscular reflexive engagement of the body through whole body vibration (WBV) exercise significantly increased blood flow and oxygenation (Yamada, et al.)
2. In 2008 a different group of Japanese researchers found that WBV (using Power Plate) acutely decreased arterial stiffness with males in their mid twenties. (Otsuki, et al. 2008)
3. In 2012 Dr. Figueroa and his research group showed decrease in arterial stiffness in a young obese/overweight female population. Subjects decreased their arterial stiffness significantly using WBV therapy 3 times weekly over 6 weeks.
4. In 2013, he and other researchers began research using WBV/ reflexive activation with post menopausal hypertension and pre-hypertension patients.
Dr. Figueroa and his research group showed blood pressure reduction with lower leg strength increase.
We have been successfully using POWER PLATE (WBV) for over 4 years at KAIZEN TOTAL WELLNESS. For more information, or to schedule a free demonstration, call 941-315-6182. Our programs are all medically supervised and provided by our own POWER PLATE CERTIFIED physical therapists and trainers.