What's so Great about Peak 8 Technique?
I recently coined the terms 'Peak Fitness Technique' and 'Peak 8,' to describe my comprehensive exercise program and its key component.
In a moment, I will list all the facets included in the Peak Fitness program, but the most recent, major addition to the program is the Peak 8 exercise.
Peak 8 refers to peak exercises done once or twice a week, in which you raise your heart rate up to your anaerobic threshold for 20 to 30 seconds, followed by a 90-second recovery period.
To perform these properly you will want to get very close to, if not exceed, your maximum heart rate by the last interval. Your maximum heart rate is calculated as 220 minus your age. You will need a heart rate monitor to measure this as it is nearly impossible to accurately measure your heart rate manually when it is above 150.
And believe me accuracy is the key here. There is a HUGE difference of a heart rate of 170 and 174 (or 160 and 164 if you are over 50). Once you reach your maximum heart rate you may feel a bit nauseous and light headed and, of course, VERY short of breath. But your body catches up quite rapidly and in about 30-60 seconds will start to feel much better. And when you're done, you will feel tired, but probably will feel great!
IMPORTANT Heart Rate Note
After you stop the intense 30-second phase, your heart rate will continue to rise for another five to ten seconds as you enter your recovery phase. So please be sure and note your heart rate about ten seconds after you start the recovery cycle.
If you are continuing to push every time, your heart rate will climb every cycle, and it should look something like mine, below.
The following graph is from my actual heart rate taken with a chest strap while I was doing a Peak 8 recumbent bike workout.
Please notice that when I start the next cycle, my starting heart rate is always higher than the previous heart rate. Remember, the high intensity phase of the workout is only 30 seconds, and the recovery phase is 90 seconds.
It is important to note that the only accurate way to monitor your heart rate is with a monitor. It is simply too darn difficult to accurately measure your heart rate when it is over 150. I tried several times and overestimated my rate by 20!
So trust me, use a heart rate monitor and avoid deceiving yourself.
My Heart Rate for Peak 8 Fitness Workout
Peak 8 Instructions
I recommend using a recumbent bicycle for the Peak 8 exercise, although you certainly can use an elliptical machine, a treadmill, or anywhere outdoors for that matter. However, unless you are already an athlete, I would strongly advise against sprinting outdoors, as several people I know became injured doing it the first time that way.
Just warm up for three to five minutes and then go all out as hard as you can for 30 seconds. In the warm up you typically get your heart rate around 60 to 70% of its maximum (220-your age). So if you are 50 your max heart rate would be170 and your warm up heart rate would be 102-119.
The first repetition is usually pretty easy as your starting heart rate is low and you can do the entire 30 seconds without stress.
Since you only recover for 90 seconds your heart rate gradually continues to climb after every repetition so hopefully by the time you finish your last repetition it is at or above your maximum heart rate.
Remember to cool down for a few minutes after your 8th repetition.
Unless you work out regularly you will likely need to work your way up to 8 cycles. You can start with 2-4 and gradually increase to 8, but ideally, you should get to 8 cycles. The magic really starts to happen around repetition number 7 and 8.
Here are the principles:
If you have a history of heart disease or any concern please get clearance from your health care professional to start this. Most people of average fitness will be able to do this, it is only a matter of how much time it will take you to build up to the full 8 reps.
- Warm up for three minutes
- Then, go all out, as hard as you can for 30 seconds
- Recover for 90 seconds
- Repeat 7 more times, for a total of 8 repetitions
- Cool down for a few minutes afterwards by cutting down your intensity by 50-80%.
The beautiful thing about this approach is that if you are out of shape you simply will be unable to train very hard as the lactic acid will build up in your muscles quickly and prevent you from stressing your heart very much.
Phil Campbell will also be teaching again at the Malibu Greta B's Fitness Camp this November, If this is something that interests you would definitely be worthwhile to consider attending.
Don't Waste Your Time Doing Loads of Inefficient Cardio
That may sound like a major conflict with everything you have read about exercise but let me tell you that I was a runner for over 40 years and logged in tens of thousands of miles. So I am telling you this from a perspective of having major personal experience.
I actually stopped all my running over a year ago and conventional cardio type training in the spring. Since I have been doing the Peak Exercise program I have:
- Lowered my overall body fat from 17.4% down to 11.5%
- Lost 12.5 lbs. while gaining 4.5 lbs. of muscle
- Lost 2 12/16 inches off my waist
- Gained 1/2 inch on my arms
- Gained 1/2 inch on my legs
- Gained 2 inches on my chest
