You might have heard people talking about the adrenaline rush and how amazing it feels. However, do you really know what it is and how it works? You might be surprised to learn that it’s not what you always thought it would be.
The adrenaline rush can be described as a rapid, high-intensity interval workout that works the major muscles in your body very fast, raising your body temperature and pushing the performance of your body to the fullest. This workout is advanced, so be prepared to get into the sweat zone very fast.
That said, if you want to burn fat and calories fast, you might benefit from an adrenaline rush workout. Here is a guide on how to choose fun, adrenaline rush workouts.
Choose your intensity
Sessions of high-intensity interval training are usually done at 80 percent of the maximum heart rate or above. Therefore, make sure that you know your heart rate to control your workout intensity and plan your workouts.
If you do not know your heart rate, pay close attention to your breathing. You will know you are hitting the right intensity when working out if you are so out of breath that you can hardly talk and feel like you need to take a break.
Pick your total time
How much time can you commit to your workout? A concrete HIIT workout can be done in 5 to 30 minutes. The intervals can last anywhere from six seconds to four minutes; on the other hand, the rest period between every interval can vary.
Decide your work-to-rest ratio
To get the best result from the adrenaline rush workout, you need to balance the intermissions of work with rest. Remember that the main goal of this training is to do work at maximum effort with a particular workout followed by a planned rest break.
Also, having long work intervals means that you won’t have time to recover for the next interval. Therefore, it’s ideal to find the best work-to-rest ratio. If you are a starter or don’t know where to begin, start with 30 seconds of work and 6 seconds of rest, and gradually reduce your rest time.
Choose your exercise
The next step is to determine the best exercise. Will you be doing a cardio-based or circuit-based workout? Excellent examples of cardio high-intensity interval training are:
- Jumping rope
- Stair climbing
Low-impact exercise like cycling can feel less bumpy and have a lower risk of injuries. Consider checking out a bike shop so you can get fitted for the right bike for your needs.
Alternatively, you can combine circuit training with HIIT and enhance your efficiency. High-intensity circuit training is exercise that can include the whole body and combine strength and cardio.
- Body weight exercises like lunges, pushups, and squats
- Plyometric exercises like mountain climbers and burpees
- Strength training exercise
Warm-up and cool down
Warm-ups help prepare your body before a workout by slowly turning up your cardiovascular system and raising your body temperature, thus enhancing the circulation of blood to your muscles. Warming up will help lower your risk of injury and muscle soreness. Cooling down, on the other hand, allows slow recovery of pre-workout heart rate and blood pressure.
Adrenaline is a robust tool that can fuel your exercise and leave you feeling awesome. So, the best way to use it and access it is by performing high-intensity interval training. Just ensure that you choose your intensity, pick your time, determine your work-to-rest ratio, choose your exercise, and don’t forget to warm up and cool down.