Bee Peta - FastExercise : the simple secret of high-intensity training
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Hailed as a health revolution by the New York Times, Michael Mosleys FastDietalso known as the 5:2 dietgave the world a healthy new way to lose weight through intermittent fasting. Now, Dr. Mosley addresses the essential complement to the FastDietFastExerciseteaming up with leading sports scientist Professor Jamie Timmons and super-fit health journalist Peta Bee to turn conventional wisdom on its head when it comes to working out. Responding to the latest research on high-intensity training (HIT), FastExercise dispenses with the practice of boring, time-consuming regimens, demonstrating that all it takes is half an hour a week to lower blood glucose levels, reduce your risk for disease, help you lose weight, and maximize your overall health.
Throughout the book, the authors offer a range of workouts that take just ten minutes a day, three times a week, and can be done anytime, anywhere. Whether its pedaling at high resistance while waiting for your kettle to boil or holding a plank during commercials, research has shown the extraordinary impact that ultra-short bursts of HIT can have, whatever your age or level of fitness.
In addition, Michael Mosley and Peta Bee break down the science behind this radically different approach to exercise and give you the tools to take advantage of the most flexible and efficient method out there. Its a practical, enjoyable way to get maximal benefits in minimal time, short and fast, something that can become a sustainable part of your routine, as instinctive as brushing your teeth
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Praise for the #1 New York Times Bestselling FastDiet
A health revolution.
New York Times
Fans of the FastDiet report becoming radically healthier by fasting two days a week.
Good Morning America
The biggest diet revolution since Atkins.
Daily Mail
The only diet youll ever need.
Mail on Sunday
Depending on your fitness level, there are several workouts you can perform, all described on . These should be done 23 times a week, and you can choose among the exercises below:
Cycling: Sprint from 20 seconds to four minutes depending on which FastFitness session you choose.
Running: Start by running flat out up a hill for 10 seconds. Slowly build up to 30 seconds as you get fitter.
Stair climbing: Sprint hard up the stairs for 20 seconds, let your legs feel the burn, pause for 12 seconds, and then continue bounding for 20 seconds.
Swimming: Start by swimming as fast as you can for 25 meters in around 20 seconds, gradually increasing your speed as you get fitter.
Cross-training: At the highest resistance, give a maximum effort for about 30 seconds before slowing down.
Jumping jacks: Do in a fast but controlled fashion for 30 seconds.
Jumping rope: Turn the rope as fast as you cando as many rotations as you can within a minute.
Rowing: Sprint for 30 seconds by increasing your stroke rate, then recover by slowing to what feels a resting level.
Depending on your fitness level, there are several workouts you can perform, all described on pages 106120. Like FastFitness, these should be done 23 times a week, either in conjunction with FastFitness or alone. You can choose among the exercises below:
Push-ups: Do as many as you can in 30 seconds.
Abdominal crunches: Do as many as you can in 30 seconds in a fast but controlled manner.
Wall sit: Hold this position for 30 seconds and rest 10 seconds between sets.
Step-ups on a chair: Perform with care but at a brisk pace for 30 seconds.
Squats: In a steady but controlled fashion do as many as you can in 30 seconds.
Tricep dips: Do as many as you can, quickly but controlled, for 30 seconds.
Plank: Hold this position as long as you can, and if you cant hold for 30 seconds, try 10 seconds, resting for 5 and holding for 10, for a total of 30 seconds.
Push-up with rotation: In a controlled fashion, do as many as you can in 30 seconds.
High-knee running: Do as many as you can in 30 seconds. You can start slowly, but ideally, these should be fast and high.
Lunges: In a steady but controlled manner, do as many as you can in 30 seconds.
Reverse curl: Do as many as you canslowly but controlledin 30 seconds.
Plank with leg raise: Hold for as long as possibleideally 30 seconds. If you cant, try holding for 10 seconds, resting for 5, holding for 10for a total of 30 seconds.
Bear crawl: Crawl for 10 seconds.
Side plank: Ideally hold for 30 seconds. If you cant, try holding for 10 seconds, resting for 5, holding for 10for a total of 30 seconds.
Side plank with reach around: In a steady but controlled fashion, do as many as you can in 30 seconds.
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