exercise tips

• 
  Pep on 26/9/08

  This is the high intensity-low duration exercise proven by research to shred 3 times more fat in 20 minutes, than longer duration cardio (running, fast walking, cycling) does in 1 hour.
  
  What you definately need:
  - a watch (to track you time)
  - a stationary exercise bike (preferably with a display that shows time, speed and cadence)
  - a big towel (for wiping the hideous amounts of sweat off)
  - water(for re-hydration)
  
  What else you may need:
  - a bucket (for vomiting - the first week or two of this is hell)
  - a swear jar (you'll be rich by the end of the month)
  - music (to give you pleasure amongst the pain)
  
  This exercise is 20 minutes only.
  Pay close attention to the timer - You will be sprinting as hard as you can for 8 seconds every minute on the .00 seconds, .20 seconds and the .40 seconds (3 sprints per minutes)
  
  eg. at 5m 00 seconds you sprint until the clock reaches 5m 08 seconds, you then slow right down in pace and rest for 12 seconds. When the time reaches 5m 20 seconds, you sprint again until the clock reaches 5m 28 seconds, you then slow right down in pace and rest for 12 seconds. When the time reaches 5m 40 seconds, you sprint again until the clock reaches 5m 48 seconds, you then slow right down in pace and rest for 12 seconds. This continues throughout the 20 minutes.
  
  Guide:
  1) Set your timer for 20 minutes
  2) Set a cadence (level 4-6 is good for beginners, you can put it up as you improve)
  3) Start peddling at a gentle pace for the first minute - when the timer hits 1m 00 seconds sprint for
  8 seconds then slow down to slow pace. Sprint for 8 seconds only for every .00 seconds, .20
  seconds and .40 seconds for the next 19 minutes
  4) Make sure you sprint as hard as you can every go
  5) After the 20 minutes is over, drop the cadence and pedal at a gentle pace to cool down and drop
  the heart rate
  6) Ensure you re-hydrate (at least 1 litre of water over the following hour is recommended)
  
  Please Note:
  This is incredibly difficult to start with and never gets any easier. As you improve, your cadence and effort should go up. Its relative to your fitness.

photos from flickr

teams doing this exercise

• 
  The Norf-side Crew

members doing this exercise

• 
  Pep
• 
  nathmack

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