Tool 3 - Incorporate the Sugar Cane into High-Intensity Interval Training

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Mark down the distance you travel in the first two minutes and rest for two minutes.
In round two, aim to travel the same distance in a faster time.
You may take longer in round two, but strive to go at least as far as round one.
Rest for another two minutes before starting round three.
In round three, go all out for the same duration as round two.
After round three, engage in a dedicated cool down.
Implement the sugar cane as a substitute for regular high-intensity interval training every two to four weeks.

In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.

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