Long answer:
Hundreds of studies have been published over the last decade or so on the style of training we do (albeit, using a variety of different exercise modalities), and the research is pretty clear – for safe, efficient and lasting adaptations, it’s less about the number of hours you spend at the gym each week, and more about the quality of the training stimulus that you get. In other words, it’s all about the effectiveness and efficiency of the work that you do while in the gym. In fact, it’s been found over and over again that with the right exercise format, you can achieve in a few minutes what we traditionally thought would take 60 to 90 minutes. If you’re curious, a lot of the relevant research can be found by searching for any of these terms on an academic search engine: High-Intensity Interval Training, High-Intensity Intermittent Exercise, Sprint Interval Training, or Maximal Aerobic Speed.
You see, when done right, mere minutes of exercise can yield effects that last 12 – 48 hours after you’re done with your workout. Don’t take this the wrong way – a couple of minutes once a week isn’t going to cut it. Consistency is important, so you should be exercising frequently – it’s just that you don’t need to spend a long time doing it each time.
Think of it like a productivity hack. Yes, you can get it done in a shorter amount of time, and that’s great, but you still have to put the hard work in when you’re working in order to get your desired outcome. Wouldn’t you rather be able to get a lot done in a short period of time, versus the same amount done over a long period of time?
This style of training is most often called High Intensity Interval Training (HIIT), which you can read about here. It’s not fancy, and it’s not even new. There’s nothing revolutionary about what we do at Ritual – athletes have been training this way for years, for a very simple reason. If I’m a professional tennis player, much of my time is going to have to be spent fine-tuning things like specific technical skills and strategy. However, at the end of the day, I still need to make sure I have the fitness capacity (and mental fortitude) to play a full 3-hour match when I need to. Decades ago, exercise scientists figured out how to use HIIT to build this fitness capacity, so athletes could spend more time focusing on the other important details of the game. Although it’s been around for a while, HIIT is relatively new to the fitness world, and what we’ve done is taken the effort to scale and adapt this type of training so it’s suitable for everyone, and not specific to a particular sport. We then made that product as user-friendly as possible, with the primary aim of helping busy people get their ‘fitness’ done as efficiently as possible.
In fact, HIIT is so well established for it’s effectiveness (i.e. getting results in less time per session and with a smaller overall workload) that over the last 10 years or so, a lot of the research has focused on the benefits of HIIT that stretch far beyond the “will this help me look better naked” stuff. Great researchers have been discovering how HIIT can actually make you healthier on the inside, too. Amongst other benefits, with frequent exposure to this type of training, you can increase your VO2 Max (greater heart and lung capacity), promote fat oxidation (so you use fat at a faster rate and more efficiently than before), and reduce metabolic risk factors through increased insulin sensitivity (basically, you deal with sugar better, making you less likely to get diseases associated with obesity). I don’t know about you, but these sound pretty awesome to me. In more recent years, researchers have even been looking into using HIIT for people with heart disease, type 2 diabetes and other serious conditions to speed recovery and promote better health. That’s how well established this ‘intensity’ thing is.
When it comes to using HIIT for general fitness, the more interesting topic is about the logic that goes behind how we put the workouts together each month. The sprint-rest-repeat format is easy to understand, but programming sessions in a way that enables people of all fitness levels to train at the same time, that encourages balanced overall development in the long-term, and that allows people to get the personalisation they need when they need it… that’s where the magic is.
It would be easy to wake up in the morning and scribble down a ‘sinister’ workout on a scrap of paper just before a session starts. To pay attention to every detail and variable so you keep people safe while they push hard, to balance programs so clients get maximum benefit from their 20 minutes, and to consistently provide quality coaching… that’s far less easy. There’s a wealth of exercise science research on the completely separate topic of how to keep athletes in balance so they can last longer in their sport of choice. Adapting this knowledge to our format of training at Ritual is a challenge we take on every month – we meticulously plan and balance variables according to a series of complementary rules for each day, week and month. We don’t just do this because we’re insane – we do this because we want to create an experience where you can just show up, and have things taken care of for you.
This is also important because, with HIIT, there is a risk of overdoing it. For obvious reasons, the industry doesn’t want you to know this. Sure, you can get pretty fast fat loss (if you don’t pick up an injury along the way) by smashing yourself with hour-long HIIT sessions 6 days a week, but in the long run, you run a real risk of getting overuse injuries, a weakened immune system, adrenal fatigue, and other hormonal issues, amongst other things. Yes, too much of a good thing can be bad – and that’s yet another reason why we keep our workouts to 20 minutes. You see, with a 20-minute session, you can access a whole range of intensities: you can get anything from a low-to-moderate intensity active recovery session in that primes you for a harder workout later in the week, to an extremely challenging high-intensity session that will stress your system enough to elicit awesome training effects, but without pushing it too far. As a busy person with a dozen other things to get done today, your training should challenge you enough to get the effects you want (including the mental and productivity benefits of smart exercise), but not so much that you leave feeling fatigued and unable to perform at your optimum. Exercise should make your life better, not be hindrance to your performance outside of the gym.
This 20-minute thing is absolutely not a fad – it’s an actual sustainable life hack. For most people, this is the future of exercise, simply because everybody is time-starved. With obesity, high blood pressure, abnormal cholesterol or triglyceride levels and high blood sugar rates as high as they are globally, combined with the sedentary lifestyles that we all lead, it’s obvious that we need to figure out how to build healthy rituals into our lives. The number one reason that people give for not exercising regularly? Not enough time.
The weather is pretty good at the moment, with wind and waves.There are royal guards in the fourth and seventh cities of Cangshan Nine Cities.
The greater possibility is that he is holding the silver mutation pill and has been unable to research the specific pill formula, or that the mutation pill is a miracle product by chance and cannot be Exploring the Best CBD Gummy Brands for a Healthier Lifestyle
refined normally.At the same time, the hat worn on the national treasure s head also appeared to have an effect.
Su Ye patted Chen Xian on the shoulder, and then asked Luo Qingqing to put down the basket with food
After leaving the Dali Temple cell, Luo Qingqing sighed Some people can t sit still.Because this is definitely something worth coveting, even Su Ye doesn t know how others can take away his warehouse.
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is top grade, close to the level of precious medicine.When Su Ye sat up from the deck, the breakthrough in cultivation had been completed.
Things five steps away were blurry and could not be seen clearly at all.Su Ye could tell at just one glance that the quality of the Five Animal Powder was at the level of a treasure elixir, and was very close to an elixir
In fact, the elixir may have once been an elixir. Because it had been left for too long, part of the medicinal properties and spiritual energy in it were lost, and the quality of the elixir fell from that of an elixir to that of a precious elixir.
Because they often live by the sea, most people here wear long trousers with short and thick legs that are easy to tie.Therefore, Su Ye went to In Just 30 Days, New Yorkers Shed Belly Fat: The Keto Boost Pills Phenomenon
the world of the Prison of the Undead
The world of the Hell of the Undead, the Bone Pit.
Its body continued to break and turned into countless phantom swords again, falling from the sky one after another.Su Ye didn t go to Yanling World. They were busy with the imperial examinations there recently, so there was nothing to do there.
Let s go Want to try it Tofu fish is the dragon head fish.After Su Ye watched the other party leave, he waved to the national treasure, touched the national treasure s head, and said with a smile Huahua, this is our home from now on.
A large amount of spiritual energy surrounded Su Ye s body, like a strong wind, blowing everything in the room to pieces in an instant.Cultivation is not about creating the spiritual sea and soul, but stimulating one s own potential and letting the spiritual sea and soul follow.
And the first thing after breaking through the spiritual stage
Su Ye quickly took out a pill. Su Ye once got a purple jade bamboo, but after it was broken into pieces by the national treasure, a bunch of pills were hidden inside.Seeing that Li Gong is about to succeed, why offend Diplodocus After all, he has an uncle who is in charge of the affairs.
Recently, he has gained a lot in the world of the Undead Prison, and he has obtained a large number of elixirs, which all need to be processed
Moreover, during the black sandstorm, Su Ye did not plan to go to the World of the Undead.If the spiritual energy flowed normally and circulated around the sky, Su Ye could do it twice as fast as others.
Young Master Ye Luosha s heart, which had just sunk, was lifted up again at this moment.The three ghosts looked at each other. Suddenly, the hanged ghost was the first to scream, and then, the long tongue dragging out of his mouth was like a whip.
I heard that he has some connections in the City Lord s Mansion.Su Ye was almost making money, how could he not be interested
However, Su Ye had no intention of entering the underground palace again.
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Li Shiming discovered Markers CBD Gummies: Benefits, Effects, and Reviews of CBD Products
that the attack effect of the third grade sword base on Elder Sun Ao was greatly weakened.One of his brains was inside Venerable Huijing s body, observing Venerable Huijing s practice.
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He is extremely satisfied with the cave. This place is much better than the cave he imagined.It seems like we need to track down the monks who have been here Wang He thought to himself.
How could he forget it. Complete his mission and let him go to the second floor He looked up at the direction of the second floor and heard the elder s voice in his ears.It takes one month to comprehend the Broken Void Sword Intent.
This early Yuanying monk is the director of the Intelligence Department of the Ten Thousand Beasts Sect.Is it for the Cloud Stepping Order Li Shiming suddenly understood what the other party was doing.
Li Shiming met the guests in the hall. This is fellow Taoist Sang Feng.I ve talked about it, please continue to give me some advice Li Shiming pointed at Elder Sun Ao with a third grade sword base and said with a smile.
Although the Secret Book of Sword Demons does not have corresponding techniques at the Golden Core stage, the strengthening of the third grade sword foundation in Are CBD Gummies or Oil Better: A Comprehensive Comparison (ZJGyH)
the Golden Core stage can continue as the monk s physique improves
People who eat melon seeds remind you remember to collect it after watching it.
Of course, Li Yuanba s own talent is also excellent, but without the help of ibz15, he would not be so eye catching.There are so many ghosts blocking the road, and the existence of the fourth grade ghosts is enough to block the subsequent monks for a long time.
Once misunderstood, it will definitely affect the development of Beishu Trading Company.If he came alone, he would not dare to attack eight early Yuanying monks at once.
The rocket penetrated into Qianye Temple. In Li Shiming s shared vision, Nutrisystem Complete 50: Tailored Weight Loss Plans for Lasting Results
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The realm of Silver Corpse Nanming has been promoted to the middle stage of Silver Corpse.This was a different route from Vegavita CBD Gummies: Benefits, Reviews, and Expert Insights
the Tianwen Sect. Li Shiming put away the fourth grade long distance airship.
When these attacks accumulate to a certain level, they are enough to destroy Jin Kai s already weak defense.Various sword intentions in Revolutionize Your Weight Loss Journey with Keto ACV Weight Loss Gummies
the flying swords absorb the special energy in the Sword Cave, strengthening their own sword intentions.
If you look through the dazzling electric light, you can still see countless mysterious runes wandering inside the shadow of the Heavenly Thunder Sword Intent.He had discovered this Billy Gardell Weight Loss Tips: 4 Key Changes He Made Before Christmas Week
while practicing, and this was the first time he had actually used it.
Infancy resources. You must know that there are very few resources in the Nascent Soul stage.
She really didn t expect to see him here. Senior Sister Jiang.After walking out of the crater, the sky and the earth were still pitch black, the Big Dipper was hanging in the sky, and there were many Yu clan strangers flying around the crater to protect them.
Kong Huaide asked unwillingly, Are you sure your two brothers
are also
Kong Wenrang nodded vigorously, We She was the only one among the three who met her, so she should be her
It was full of silence, and you could hear a needle drop.Is this
a ghost lantern Tao Fengnian asked confusedly after seeing the lantern clearly.
The sun was shining brightly, and Jiang Yuebai was walking through the rockery corridor holding the Unveiling the Secrets: Slim Labs ACV + KETO Gummies vs Detox Teas for Weight Loss
jade box containing the elixir.Purchased at Shanhai Tower 59 Jue Feng Knife Eighth grade magic weapon, with high level runes Jue Feng and Armor Breaking.
We can wait for Mr. Lu to come over and help you
Bang Four storage bags were thrown on the table, one filled with exactly 50,000 low grade spiritual stones.Thinking back carefully, Lin Suiwan was killed by her with one knife and his soul was Understanding the Benefits of Blissful Aurora CBD Gummies for Overall Wellness
taken away.
No matter how hard you practice Ye Shou s one handed pinch, it s not impossible to perform all four tricks at once.Even, there was a sense of relief. Lu Ying, you are a bastard, you are a bastard
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However, the black and red flames were like tarsal maggots, burning the skull beads into ashes in a matter of seconds.It was magnificent and majestic. Golden bells are hung on the four corners of the eaves.
You rats, take advantage of this master s sword Xie Jingshan fought hand to hand with others.They were all stunned and shocked. Jiang Yuebai frowned, waved his hand, and the spiritual energy in the formation rolled up the wind and snow, blocking everyone s sight.
Yinhuo Little Green floated around, smart and lively.The waiters and stewards who stopped everywhere quickly continued their work, pretending not to hear anything.
The difference made Jiang Yuebai s scalp numb with excitement.This exchange was obviously a loss for them and could not be exchanged Li Jiuchuan glanced at Jiang Yuebai with his peripheral vision and secretly transmitted the message.
Zhao Fuyi, are you deliberately being unconventional here Wen Miao asked coldly.Lin Xiangtian followed the sect s orders and practiced the Foundation Establishment Pill for seven days in a row.
I can still come back. It s really yours. Ma Feng muttered, Working in the mines, one thousand contribution points a year, a total of five thousand contribution points.However, the real grass and tree magic does not require magic at all.
Being defeated by Li Jiuchuan in public was a humiliation and a relief.It s better to call me junior sister from now on. To tell you the truth, I have obtained the spiritual cultivator token and am in charge of Huaxi Valley.
I am still wondering why Guanghan Sword Lord accepted him as a fire spirit root disciple since he has a gold and ice spirit root.When they saw the markings on the wooden sign, some stepped back in fear of Tai Sui, while others moved forward two steps excitedly.
Her star chasing steps and wood chopping skills complemented each other, and she advanced and retreated in an orderly manner.I will report the news. You can go over. Dong Kun waved his hand and the two strangers stepped aside.
She uses the puppet master s silk control technique to restrain the two of them.In the spiritual field, the spiritual cultivators and their apprentices worked hard to harvest and bundle the heavy crops of spiritual grain and pile them in the fields.
The genius monks in the sect can at least reach the middle and late stage of foundation building.Where to escape Li Shiming shouted and chased after him.
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an impact on the Silver Winged Spirit Gu , or whether this Silver Winged Spirit Gu is in a period of sluggish strength and has insufficient resistance to the Devil in the Ear.Suddenly he frowned, feeling a little annoyed that he was affected at the critical moment of repairing his mind.
Sword cultivators can strengthen the connection between them by constantly driving the flying sword.Po Xu Sword Intent. The reason why Jian Lao did not guide Jian Wuwei, but started with Li Yuanba first, was because the most important thing for Jian Wuwei at the moment was to restore the body s origin and make up for the previous What Are the Ingredients in CBD Gummies? Understanding CBD Oil and More
shortcomings.
Of course, considering Li Shiming s actual situation, he also discussed with Brother Ding that Li Shiming only needed to assist in the rear when he went to the battlefield.The formation mage has produced the formations of the Starlight Sea.
Fellow Daoist Li is a master of alchemy Shui Miao finally knew Li Shiming s identity and couldn t help but exclaimed.Li Shiming still suppressed his speed. He used five brains to take turns to perform secret techniques.
He does not want to Shen Xiao Lei Zhu Falling into the hands of Bai Di Zong, he said loudly.At present, except for the leading flying sword, the power of the other flying swords is limited.
With Li Shiming s identity, if he did not find Beishu Commercial Bank, many commercial banks were willing to do things for Li Shiming.To say which alchemy master in the sect has the highest level now, it is Master Li.
With his level, he was unable to activate this top level fourth grade shield magic weapon.Li Shiming s consciousness kept searching around in the Mustard Seed Ring.
But Senior Brother Du wanted something higher. Originally, there was little hope.Originally, it was necessary to take spiritual pills to restore the body, but after truly mastering Yuanying, Yuanying has many methods to restore the body, not only to restore the body, but also to restore the spirit.
With the pride of spiritual beasts, it is impossible for a mature demon to be adopted as a spiritual pet by a human monk, let alone a demon with dragon blood.I don t know when we can meet each other during this time.
It was a golden corpse with a dark golden body. The golden corpse was restrained by the sword net, and its speed was affected, allowing the ancestors of the Nascent Soul to Vigor Vita CBD Gummies: A Comprehensive Review of Benefits and Effects (QurjO)
see the whole picture clearly.But he never thought that Xiaofeng s promotion would come so quickly.
After knowing Li Yuanba s identity, it is not surprising that there are many gossips circulating in Beishu Continent, including the rumor that Li Shiming and Li Yuanba are good friends.But it was obvious that the mission given to the two big men was to guard the palace, and they did not seem to be dragons.
The body of a great monk does not need to practice any physical training techniques at all.The natal magic weapon IBMz15 has re evaluated the combat power of the phantom dragon.
Even if his reputation spread, without the support of actual alchemy deeds, this reputation could not last long outside.Kill Li Yuanba shouted, and his sword intent completely exploded.
Because Chen Guogong had long wanted to break off the engagement with him.Even if he lacked the escape method of the life saving talisman, he could escape safely.
He has seen the power of the golden corpse and black shield.This has never happened before. Such a long stay. In addition, according to the information coming from Yongle Island, Elder Youxia paid special attention to this discovery.
The refining time of the fourth grade elixir in the early stage of Nascent Soul is relatively short, and only the third grade elixir furnace can be used to refine it.
