FITNESS :: Dr. Mercola’s New Favorite Workout!
I help film fitness videos for Mercola Peak Fitness and work closely with his employees by delivering classes consisting of his Peak Fitness Program and a mix of my own training philosophy.
Last month, I was at a party with Dr. Mercola chatting excitedly about doing handstands, barefoot sand walking, and our desired “less is more” approach to exercise when he asked,
“Jill! Have you heard about my new thing?”
I had. I keep up with you, Doc!
His “new thing” is High Intensity Strength. We are filming a video of examples next week and I’ll post it on the blog when it’s ready but for now High Intensity Strength (HIS) is a slow, effective, safe, and challenging way of doing bodyweight exercise and lifting weights and it’s perfect for everybody.
Here’s how to do High Intensity Strength:
First, you begin by lifting a weight slowly for 10 seconds from beginning to end point, then you’ll slowly lower the weight for 10 seconds from end point to beginning. For example, in a shoulder press, you would press dumbbells over your head for 10 seconds, to an extended position then slowly lower it back down. Try this for 8 repetitions or to failure then move on to another exercise. When doing a non-weighted exercise such as a bodyweight squat, you will lower for 10 seconds, then rise for 10 seconds. It’s not easy. It’s super intense and causes your muscles to grow because you’ve increased the metabolic capacity.
Here’s a sample routine to add variety to your workouts:
1. Dumbbell Squats – hold the dumbbells at your shoulders, then descend in to your deepest squat for 10 seconds, then slowly ascend for 10 seconds. Do this 8 times.
2. Shoulder Presses – hold the dumbbells at your shoulders, then press the dumbbells over head for 10 seconds, then slowly lower them back down for 10 seconds. Do this 8 times.
3. Full or Modified Push Ups – Start at the top of your push up, then lower your body down to the floor for 10 seconds, stay tight, and touch your chest to the floor, then rise back up to the top taking 10 seconds. Do this 8 times.
On a final note, Dr. Mercola’s new book Effortless Healing is coming out at the end of this month. I can’t wait! In the book he discusses simple techniques to sidestep illness, shed excess weight, and help the body fix itself.
If you pre-order your copy now, you’ll get several bonus gifts from Dr. Mercola.Click here to pre-order!
Strength & Love!