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let’s discuss the difference between hiit high  intensity interval training versus cardio  

for your heart which one is better and the  answer is high intensity interval training  

now you think high intensity exercise would  be more harmful to the heart than a lower type  

longer sustained exercise but it’s not and that  has to do with what’s happening in a heartbeat  

okay in a heartbeat you have this contraction  and relaxation okay this wave form contraction  

relaxation and so the heart operates on a rhythm  okay and so high intensity interval training  

mimics more of a rhythmic type exercise than  some type of moderate sustained type exercise  

where you’re jogging for a period of  time or doing any type of marathons  

that’s actually much harder on the heart and  so short duration high intensity exercise  

with a good amount of rest is very very  therapeutic to the heart there’s a study that  

i’m going to put a link down below that showed  that hiit exercise showed significant increase in  

cardiovascular and respiratory health so you can  do the spin bike okay you can do the slam ball  

right now i’m doing the slam ball there’s this  really heavy rubber ball it’s like 30 pounds and  

you lift it from the ground up and you slam it  down man that gives you an intense workout and  

i could probably only do that maybe 12 to 15 times  and i i just you hit a max where you just can’t go  

anymore so you get this huge spike in pulse rate  so then you stop what you’re doing let the pulse  

rate come down to a good level and then do it  again okay but you only need to do it like between  

i don’t know three to seven cycles and that’s  it of course the key is the rest and i’m going  

to talk about that a little bit then you have  something called plyometrics which you’re hopping  

on like a platform back and forth that will  give you a really good high intensity interval  

training workout there’s many other things you  can do you don’t even need equipment sprinting  

is another really good one but of course you need  good joints for that and if you’re like 80 years  

old and you have arthritis not a good option but  if you’re younger and you can do sprint training  

it’s probably one of the best exercise because  it’s so intense and you’re working every single  

muscle in your body in a very short duration i  mean just take a look at these sprinters that  

sprint for 100 yards right in like i mean 10 11  12 seconds i mean that’s that’s a short workout  

but that’s intense you do several of those with  a good amount of rest in between you’re going  

to create some serious improvements in your health  the other thing they noted in the study is that it  

was safe for people with high blood pressure and  even with people who had heart problems of course  

check with your doctor before doing this but it’s  safer than you think especially if you’re giving  

your heart a good amount of rest the other thing  that high intensity interval training will do  

is it’ll increase something called vo2  max and this is the amount of oxygen that  

feeds the muscles okay so it’ll actually help  you with that and it will increase growth hormone  

as well as testosterone two very important  hormones especially as we age so we’re dealing  

with like three variables we’re dealing with  the intensity of exercise we’re dealing with  

their duration and we’re dealing with the recovery  with hit training we want a high intensity okay  

we want short duration okay because the longer  duration the more you’re going to increase  

cortisol which is not good it’s going to have more  stress and then we want a good amount of recovery  

so we create this short-term stress we create  less cortisol improve recovery we improve the  

parasympathetic nervous system now what happens  when we spike our pulse rate high we have a part  

of the nervous system called the sympathetic  nervous system that is raising our pulse rate  

up to a certain peak right and as soon as we  stop exercising the pulse rate should come  

down now what’s responsible for the pulse rate  coming down is the parasympathetic nervous system  

the parasympathetic nervous system is all about  recovery and it’s an active wave like mechanism  

that’s literally pushing down your pulse rate  actively and in practice i had a machine that  

measured that it used something called heart rate  variability technology and it measured part of  

the autonomic nervous system and after a minute  exercise you can actually see how long it takes  

for someone to recover and if they had a weak  parasympathetic nervous system it would take a  

very long period of time to recover if they  had a strong parasympathetic nervous system  

they can recover really quick so based on your  recovery you can kind of tell what’s happening  

inside to that part of the nervous system and so  by doing this exercise you can actually strengthen  

your parasympathetic nervous system by allowing it  to recover fully so what i would recommend is do  

like a 20 second or even a less intense workout  and then rest for about two to four minutes  

to allow that pulse rate to come all  the way down and then do it again  

and again and again like three to seven sets and  that’s all you need to do i highly recommend this  

workout add it to what you’re already doing and i  think you’re gonna really see some amazing changes  

not just with your heart for your whole body hey  before you go if you’re benefiting from any of my  

content i would love to hear about your success  story please share it in the link down below