How Much Time Should You Rest Between Resistance Training Exercises?

One of the most common questions about weight training aka resistance training is how long should you rest between each exercise set?     If you take a look at the relevant research concerning this topic there are some good answers.

For a long time, researchers believed that shorter rest periods were better for increasing muscle size which was thought to occur because of increased levels of metabolic stress by not allowing complete recovery.    However, research done in 2015 shows that using longer rest periods actually results in better results for both increased muscle size and increased muscle strength.     It is thought that this occurs because longer rest periods allow a higher training volume (more repetitions of each exercise).

Another aspect to consider is whether most of your workout uses compound exercises (compound exercises use multi-joint exercises using more muscle mass such as a chest press vs a pec dec or pull-up vs an Lat Pullover).      In a 2012 study researchers found that with shorter rest periods workout volume decreased for both single-joint and multi-joint compound exercises.       However, the decrease in volume in workouts with short rest periods tended to be significantly greater with multi-joint compound exercises vs single-joint exercise (29% reduction in volume with multi-joint as compared to 15% with single- joint exercise). So for strength routines focused on compound, multi-joint movements increased rest time is probably a good idea.

Another study which looked at the effects of rest interval length on training volume discovered another important item:    reduction in training volume occurs mainly between 1 and 2-minute rest periods.    The percentage difference between 2 and 3-minute rest periods is much smaller, except when doing 5 or more sets of an exercise.     So, for people doing 3 – 4 sets per exercise, 2 minutes is a good rest interval, but if doing 5 or more sets you should probably extend the rest interval to 3 minutes.

Another important piece of information is that recreational lifters who self-determine rest periods tend to rest just under 2 minutes between sets meaning that for most lifters doing 3 to 4 sets of several exercises whose goal is increased muscle size and strength you probably do not need to time your rest intervals and can go just go by feel.

Timing rest intervals becomes more important for advanced resistance training such as Power Lifting and Bodybuilding, but for most of us we can just go by how we feel!

PQQ – Safe Supplement for Improved Cellular Energy

Pyrroloquinoline quinone aka PQQ is a chemical found in plants that is a key factor in stimulating cell growth, differentiation and survival.    PQQ is also a strong antioxidant that is capable of continuous cycling much more than other antioxidants.   For example, PQQ can quench free radicals over 20,000 times compared to only 4 for vitamin C.

Although you may not heard of it before – PQQ plays a critical role in human nutrition and is found in all plant foods in very small amounts.   If PQQ is completed removed from the diet it leads to slowing of growth, decreased immunity, and abnormal reproductive function.

Cellular Energy Production

PQQ promotes the generation of new mitochondria within cells – including aging cells.     This is a very important benefit because cells derive their energy from mitochondria and mitochondrial function decreases with aging and is one of the key factors in cellular aging and dysfunction.  

  

Research on PQQ

PQQ has a wide range of physiological effects can be extremely helpful for conditions related to low mitochondrial function including aging, along with many brain and neurological disease along with other chronic degenerative diseases.      Most research has focused on how PQQ protects memory and cognition during aging.

PQQ is particularly effective when combined with ubiquinol which is the activated form of Coenzyme Q10.    In a study with over 70 people between the ages of 40 – 70, 20mg per day of PQQ resulted in significant improvements in cognitive function, but in the group receiving 20mg of PQQ AND 300mg of Ubiquinol the results were very dramatic.

PQQ has been shown to go to work immediately.   In one study subjects were given a single dose of .2mg per kilogram of bodyweight and then measurements were taken over the next 48 hours.    The measurements showed a significant increase in antioxidant potential from this single dosage.    The same group was given an even higher single dose and measurements showed a significant decrease in C-reactive protein and interleukin 6 72 hours later which are key markers for inflammation.

Other Benefits of PQQ

PQQ has also been shown to lower LDL (bad cholesterol) on par with Statin Drugs but with no side effects!

Lowers risk of Parkinson’s and Alzheimer’s

Increases Nerve Growth Factor

Dosage

Studies show the best results with 10 – 20mg per day (nice because it is a very small pill!) and even better when combined with 300mg of Ubiquinol.    For even stronger results combine with Berberine – see this blog post on Berberine - http://workoutanytime.blogspot.com/2018/04/berberine-for-cancer-prevention-anxiety.html

High Intensity Exercise and Brain Health

Physical fitness has been linked to brain health and is an important strategy to prevent dementia.  In fact, compelling evidence shows that physical exercise helps build a brain that not only resists shrinkage but increases cognitive abilities and creativity.

We also know that exercise promotes your brain’s ability to adapt and grow more cells. Exercise also promotes brain health by controlling insulin resistance and boosting hormones and neurotransmitters associated with mood control, including endorphins, serotonin, dopamine, glutamate and GABA. 

A Canadian Study showed that high-intensity workouts helped boost memory by improving hippocampal function — a finding that may prove to be an important prevention strategy against Alzheimer’s disease.

High-Intensity Exercise Improves Memory

In the Canadian study, 95 healthy young adults were put into one of three groups: One group completed six weeks of HIIT plus cognitive training; the other treatment group did HIIT only, while the control group remained inactive and got no cognitive training. Both HIIT groups experienced significant improvements in high-interference memory.

Interference memory is when information a person has already memorized interferes with their ability to learn and memorize new information.  It is directly linked  to the ability to learn and retain information.

Improvement in Fitness Level seems to be linked with Brain Benefits

Those who achieve the greatest improvements in fitness also have more significant increases in brain-derived neurotrophic factor aka (BDNF). BDNF is a protein that has rejuvenating effects on both your muscles and your brain. High BDNF levels have also been correlated to a dramatic reduction in Alzheimer's risk, as it helps you grow new brain cells and protect old ones from deterioration.

As one would expect, those who participated in both HIIT and cognitive training saw the greatest improvements in memory in this study, and “high responders to exercise,” meaning those who gained the greatest fitness improvements, gained the greatest memory improvements of all.

Exercise Also Increases Mitochondrial Health in Your Brain

Other research has shown that exercise also increases the levels of peroxisome proliferator-activated receptor gamma coactivator (PGC-1α), which increases mitochondrial biogenesis (the production of new mitochondira within cells). The PGC-1α pathway regulates both mitochondrial activity and mitochondrial replication. This is very significant for the brain as it is the most mitochondrially-dense organ in your body.  Mitochondria are the key energy producing organelle’s in the cells, and one of the primary causes of aging and cellular dysfunction is defective mitochondia.   Without enough health mitochondia cells cannot function properly.

Exercise Triggers the Growth of New Neurons

As noted by psychiatrist Dr. John J. Ratey in his book “Spark: The Revolutionary New Science of Exercise and the Brain,” there’s overwhelming evidence showing that exercise produces large cognitive gains and helps fight dementia.

There are several studies showing that exercise boosts gray matter in the hippocampal region of the brain. A 2013 study found the total minutes of weekly exercise correlated with volume of the right hippocampus, meaning the more exercise people got, the larger their right hippocampus — the area associated with nonverbal memory functions and spatial relationship memories.

Exercise also preserves gray and white matter in your frontal, temporal and parietal cortexes, thereby preventing cognitive deterioration. In a 2012 study, those who exercised the most had the least amount of brain shrinkage over a follow-up period of three years.

Berberine - for Cancer Prevention, Anxiety, Depression, Increased Fat Burning, and More!

Berberine – for Cancer Prevention, Anxiety, Depression, Increased fat burning, and more!

Berberine is a yellow alkaloid found in several plants/herbs such as goldenseal and phellodendron.   It is a powerful plant chemical with proven antibacterial, anti-inflammatory, anti-diabetic, anti-cancer, and immune enhancing properties.    Herbs containing berberine have a long history of effective use and there is considerable science backing these uses.

It is also extremely helpful for treatment of seasonal allergies traveler’s diarrhea, food poisoning, and as an oral hypoglycemic for Type 2 diabetes.

As per Dr. Michael Murray Berberine has been shown to: 

• Produce results in clinical trials in improving Type 2 diabetes on par or better than conventional drugs including metformin.
• Improve blood lipid levels better than statins.
• Lower blood pressure in many subjects as well as any class of antihypertensive medication.
• Improve liver function and promote anti-obesity effects.
• Exert significant beneficial effects on digestive health and the microbiome.
• Produce very encouraging experimental data in a wide range of modern health issues including cancer, Alzheimer’s disease, Parkinson’s disease and others.

How does Berberine work?

Berberine activates adenosine monophosphate-activated protein kinase (AMPK).  AMPK is sometimes referred to as a "metabolic master switch" because it plays an important role in regulating metabolism.

AMPK causes a cascade of effects within cells involved with maintaining energy homeostasis.  AMPK helps shift energy towards cellular repair and maintenance.   It has many of the same effects as increasing exercise while at the same time restricting caloric intake.

Other benefits of Berberine include:

• Slowing the release of free fatty acids to help prevent harmful fat deposits
• Promoting insulin, leptin, and adiponectin function for a healthy metabolism
• Supporting healthy blood sugar levels already in the normal range
• Promoting healthy insulin sensitivity
• Promoting healthy gut microflora
• Supporting healthy lipid metabolism
• Stimulating the release of nitric oxide for healthy blood flow

Berberine Helps Ease Anxiety and Depression

Another benefit of AMPK is that it protects neurons and increases key neurotransmitters which improves brain function and psychological well-being.  So, it should not be surprising that several studies have shown that Berberine is very useful for anxiety and depression.

Berberine and Cancer Prevention

Berberine slows cancer growth and causes cancer cell death through a variety of mechanisms: tumor cell apoptosis and cell cycle arrest, inhibits blood vessel growth to tumors, inhibition of tumor cellular invasion and metastases (spread), etc.

One of the main anti-cancer targets that is inhibited by berberine is NF-kappa B. NF-kappa B is one of the most important proteins in our cells, acting as a key switch in the development and progression of inflammation and cancer.

·       Cancer (and precancerous cells) often have a permanently activated NF-kappa B, which keeps the cells proliferating and prevents them from dying (apoptosis.)

·       Chronic inflammation can also be a result of activated NF-kappa B, and we know that chronic inflammation can lead to cancer growth

·       Additionally, Berberine sensitizes cancer cells to the effects of radiation but NOT of normal cells. So Berberine may make radiation therapy more effective. 

Berberine also inhibits the tendency of cancer cells to become drug resistant over time by inhibiting the cellular membrane proteins that pump drugs out of the cell. When Berberine is taken with numerous chemotherapy drugs, studies have shown that they work synergistically to fight cancer.

Contraindications for Berberine

·       Displaces bilirubin and should not be administered to jaundiced neonates (may increase bilirubin levels due to displacement of bilirubin from albumin)

·       May cause a prolonged QT (a variable in cardiac electrical conduction) in patients with underlying heart disease

Drug Interactions

While Berberine is quite safe and well-tolerated, it may be contraindicated if you’re taking medications.  For example, Berberine may hinder absorption of tetracycline and other similar antibiotics, rendering them ineffective. Also, because Berberine significantly inhibits CYP3A enzymes — enzymes needed to metabolize most drugs — it can lower the clearance of medications, which in turn can augment their effect. This can lead to overdose, the risks of which will vary depending on the drug in question.

Berberine increases the effects of drugs that lower blood sugar so it is critical that you not mix Berberine with these drugs unless under the supervision of a physician.  IT is important to note that Berberine produces all the benefits of Metformin with much lower risks!

Sources of Berberine

Berberine is available as an isolated supplement OR through certain herbs such as goldenseal or Phellodendron.    Nexrutine is a patented Phellodendron Extract with high levels of Berberine that is particularly effective at reducing joint pain, improving mood, and reducing prostate inflammation and likely prostate cancer risk.   Phellodendron also has has a long history of being used to treat prostate inflammation and prostatitis.

Training Biceps and Triceps with Fat Circular Bands

If you want to take your guns to the next level consider adding in band training.    Those flat circular bands you see in the MX4 Area of the club are serious training tools!    These bands provide the advantage of increasing resistance throughout the range of motion to challenge your muscles in a different, yet complimentary way to free weights or machines.

There are a number of ways to trains biceps with bands from the most simple which is just standing on the band with feet spread and holding the upper loop of the band on both or one and handing and curling up and down.      You can also stand  with one or two feet in the center of a band and grap the two looped ends and curl the end/ends up to pump up those biceps.       Another option is to attach band handles to the band to allow you to use even more resistance.     Standing on one foot in the enter of the band will give less resistance than standing with two feet spread apart.

You can also attach a band to an immovable object like a post or even a door using a door holder (see www.resistancebandtraining.com to purchase one of these.  Another option to create more length is to attach a band low and behind you and then loop another band through this band and attach handles to the band on both ends.      With your back to the anchor grasp the handles and step forward to create some level of tension in the band keep your fee in a split stance and head-up.   Do a bicep curl  with the handles and as you fatigue take small steps back to do drop sets.   This exercise emphasizes the stretched position of the bicep comapred with the single band bicep curl described above.

You can also get an incredible tricep workout using bands using the set-up described above with handles attached to the bands.    In this case turn your back to the anchor grasping the handles with elbows held high by the sides of your heads.   Brace the core while in a split stance and keep the elbows high and motionless then extend your elbows - wow does that create a pump and burn!

To see exactly how to set-up and perform these incredible bicep and tricep exercises using flat circular bands and handles check out this video from resistancebandtraining.com:  https://youtu.be/mF-FbNSPF2Q

How to Deal with Yourr Seasonal Allergies

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Seasonal allergies to pollen and mold seem to getting more and more prevalent each year with progressively more severe symptoms in sufferers.    Treating allergies with nutrition and nutrition supplements can have big advantages over using medications.   

Allergy medication most commonly comes in the form of Antihistamines, and there are some big problems with long-term use of these medications.     It is now known that prolonged use of antihistamines decreases levels of acetylcholine which is a key neurotransmitter involved in memory and other important functions.   In fact, antihistamine use increases the risk of senility, dementia and Alzheimer’s Disease.

What are Allergies Anyway?

Allergies are abnormal immune reactions to specific agents (proteins) known as antigens/allergens, which include many substances such as foods, drugs, pollens, dust mites, animal danders, feathers, along with many others. 

Allergies may also develop when an otherwise innocent substance has significant contact with an already inflamed surface (known as sensitization).  For example, when sick with a respiratory illness, respiratory surfaces are already inflamed and substances present at this time may be “remembered” as being foreign.  This can also occur with chemical substances known as “haptons” which are combinations of self and non-self which can lead the immune system to attack the self. 

Since there are multiple pro-inflammatory substances involved with allergies it is rare to obtain adequate control with single products/medications.  The most potent chemical mediators in allergies and asthma are leukotrienes.  Some leukotrines are one thousand times more potent than histamine as stimulators of bronchial constriction and allergy. 

Interestingly, many medications that reduce one inflammatory pathway actually boost leukotrienes.    For example, Aspirin and other NSAIDs (Non-Steroidal Anti-Inflammatory Drugs like Ibuprofen) result in the production of excessive levels of leukotrines in sensitive individuals although they decrease prostaglandins associated with inflammation and thereby relive pain.  So long term they can create a much more severe problem.

Asthma is linked to allergies and can be a severe and life threatening condition.   Do NOT try to self-treat Asthma – see a physician!

Strategies for Allergies

Try to avoid allergens by using air filters, regularly cleaning all surfaces and vacuuming and keeping your air-conditioning system on while regularly changing filters to filter out as many allergens as possible.   Remember your car cabin filter as well, and take showers and wash clothes after being outside for long periods of time.

Change your diet to reduce inflammation.    Dramatically reduce your intake of refined carbohydrate – sugar and starch which drive insulin which drives inflammation.  At the same time increase your intake of low glycemic, organic fruits and vegetables such as berries, broccoli, Brussel Sprouts, etc.   These plant foods contain polyphenols which are potent anti-oxidants and help to reduce inflammation and allergies without side effects.

Increase your intake of Omega 3 Fatty Acids from cold water fish such as Alaskan Wild Salmon and/or take an Omega 3 Supplement such as Krill Oil.    Omega 3 fatty acids will always reduce inflammation if taken in sufficient dosages so this should be a primary strategy for allergy sufferers because they produce many side benefits.   The only exception is people taking any type of medication to thin blood and reduce clotting like Coumadin.   In this case the combination can be dangerous!

Nutritional Supplements for Allergies

There are several highly effective nutrition supplements for allergies including some key herbs.

Local Raw Honey – it MUST be local and must be raw because it will contain small amounts of local pollen and works by getting the body used to pollen much like an allergy shot.     A Tablespoon a day is as much as you need.   Many people swear by this simple and safe remedy!

Stinging Nettle Extract – this herb has a long history of effective use for allergies and freeze dried preparations seem to work the best and are best taken BEFORE allergy season even begins to put a damper on symptoms before they start – this is true of all nutritional approaches to allergy by the way!

Euphrasia Officianalis – aka “Eyebright” is an herb which name says it all – it is highly effective for eye allergy symptoms.

Quercetin – is a flavonoid contained in high amounts in apples, peppers, red wine, dark cherries and berries, tomatoes, cruciferous vegetables such as broccoli, cabbage and sprouts, and raw red onions.   To treat allergies taking supplemental quercetin is the way to go, and a good quercetin supplement is a product called “AllQlear” by Integrative Therapeutics and can be purchased on Amazon.     It also contains “ovomucoids” from quail eggs that act as tryptase inhibitor and prevent release of histamine.    Another excellent Quercetin Supplement is "Qforce" - http://www.qforce.com/ Quercetin is proven to decrease yur chance of contracting a viral illness like the cold or flu by 9 times!

Boswellia Extract – Boswellia aka Frankincense (yes the herb mentioned in the bible!) can be highly effective for allergies and other forms of inflammation including arthritis because it blocks the formation of leukotrienes!    To get the benefits you must take 5-loxin which is a specific extract.   Note that in some individuals 5-loxin can cause or excacerbate heart burn so it is not for everyone, but when it works it can be highly effective!

Butterbur Extract – this plant extract can be highly effective for inhibiting leukotrienes and allergy symptoms or side effects.   You need to take a standardized extract with standardized levels of Petasin and Isopetasin) and free of Pyrrolizidine Alkaloids aka PA.  High quality brands include Life Extension, Swanson, and Enzymatic Therapy to name a few.   This product can also help many migraine sufferers and is a well-researched, proven treatment.

NAC – N-Acetyl Cysteine - helps thin mucus naturally and boost levels of the body’s most important antioxidant Glutathione – every allergy sufferer should be taking 600 – 1,200mg per day!

You will also find combination of these ingredients in particular products, and it is worth experimenting a bit because if you find the right product or combination of natural products you can find relief without sedation and without the side effects associated with antihistamines and more potent drugs like steroid nasal sprays or oral steroids.

Emotional Resistance and How to Help Overcome it!

"The past is gone: the present is full of confusion; and the future scares the hell out of me!"  - David L. Stein

Emotional resistance is anything that causes someone to stay in their comfort zone – rather than taking action towards making a change.    It is unquestionably the elephant in the room for personal trainers and anyone who coaches people to make healthy lifestyle changes.

A person can want to change but at the same time be emotionally resistant to change.   In fact, this common.     The person knows they want to change, but their level of motivation is not as strong as their level of emotional resistance, so they stay stuck.

There are many reasons a person can be resistant to change including:

                Fear of change – staying in their comfort zone is a lot less scary than trying something new!

                They fall into the bad habit rut – change is hard, and habits must be replaced with other habits!

                They lack confidence so are afraid they will fail

                They chose short-term comfort vs long-term benefit

So what is a good coach to do?

It is all about asking the right questions and allowing a client to think without interruption.    Questions like:

                Why is your goal important to you now?

                What makes you think you need to make this change?

                What will it take for you to change?

                How can I help you get past some of the challenges you are facing?

                Imagine you have reached your goal – how would your life be different?

                If you do not change and stay where you are or get worse how will that be?

                On a 1 – 10 scale how important is it for you to make this change now?

                                If it is less than a 10 ask “what would it take for you to go up at least 1 level?”

The key is to be empathetic and focus on the client coming up with solutions for changing their lives instead of telling them what to do all the time!

How to Get More from Lunges!

Lunges are a staple exercise for most gym-goers, and there are many different varieties of lunges.    Most of us have been taught to keep the torso upright when we lunge.  While this is not wrong per say – there is another way to perform the lunge that can place more emphasis on the glutes and hamstrings.

When you keep your torso fully upright you tend to place more load on the knees and quads – particularly if you allow your front knee to track forward over your toes.   Instead try hip hinging slightly as you lunge allowing the torso to angle forward over the front thigh.  

Keep the shoulders back and down.   Your upper body should not slump – we want to hinge from the hip.    When using dumbbells allow them to come forward ahead of the knees more.    By keep hips and knees back while moving weight forward more of the load is placed directly on the glutes, and at the same time you are putting the glutes in a stretched position.    Done properly there is more emphasis on the glutes and they go through a great range of motion without stressing the knees. 

It is important to keep a straight line from your tailbone through the top of your head – hip hinge but do not let the spine flex or bend.

To get a good feel for the form check out this video:  https://youtu.be/cEOoPcniNn4

Vitamin D Can Help Prevent the Flu!

Everyone knows that influenza (the Flu) and colds are more prevalent during winter months, and this is not a coincidence!    People spend more time indoors which creates two problems.   First since everyone is inside in rooms together it is just a whole lot easier to transmit viruses from one person to another.    Second, we eliminate any exposure to sunshine on our skin.

While excessive sun exposure is not a good idea and can increase the risk of skin cancer, we need sunlight on our skin to produce Vitamin D.    Vitamin D is not just important for bone health – it is also incredibly important to maintain immune function!   For all of us living in the United States (with the exception of locations like Florida and Southern California) getting adequate exposure to sunlight to produce enough vitamin D for optimal health is impossible during winter months.   So this means that your vitamin D levels drop and this has a direct impact on immune function AND the associated risk of catching the flu!

To learn how to safely optimize your Vitamin D levels through supplementation go to this blogpost:  https://workoutanytime.blogspot.com/2017/07/how-to-optimize-benefits-of-vitamin-d.html

So is there really scientific evidence showing that optimizing Vitamin D levels can protect against the flu?   The answer is a resounding YES!   A review of 25 randomized controlled trials confirmed that vitamin D supplementation boosts immunity and cuts rates of cold and flu.     The largest boost occurs in those who start with the lowest vitamin D levels (blood levels below 10 Ng/ML).    In this group (which includes many Americans – particularly in the winter), taking a supplement cut their risk in half!    People who started with higher vitamin D levels in the normal range only had a 10% reduction in risk. 

The international research team who conducted this review stated that vitamin D supplementation could prevent more than 3.25 million cases of cold and flu each year in the United Kingdom alone.    So while flu vaccines can provide some protection – the amount of protection provided varies greatly from year to year because scientists have to guess which strains to include in the vaccine.    The potential protection from proper vitamin D supplementation is much greater, and there is no reason you cannot do both!

Make sure you click on the link above in this blogpost to a previous blogpost which gives you a step by step guide on how to optimize your Vitamin D levels through safe sun exposure and/or safe vitamin D supplementation based on simple at home Vitamin D tests that are now available.

Managing the Work/Rest Ratio in HIIT Training

High Intensity Interval Training aka HIIT training is all the rage and there are many different HIIT training protocols available, but to produce the best results it is important to understand how to manipulate the Work/Rest Ratio.    The Work/Rest Ratio is the ratio of time spent working in the high intensity interval to the time spent in the recovery interval and there is no one ideal Work/Rest Ratio. In fact there are three distinct methods you can use to design interval training programs based on how you manipulate the Work/Rest Ratio.

Fixed Work, Fixed Recovery

This is the most common method and often used for group training because it keeps everyone working together.   In this method the amount of time spent in the work phase is fixed as is the amount of time in the recovery phase.   For example the ever popular “Tabata” Protocol is a fixed work, fixed recovery protocol using 20 seconds of work and 10 seconds of recovery done 8 times.    Another example is the Sprint 8 protocol which uses 30 seconds of work and 90 seconds of recovery.  In addition, all MX4 programming uses this method either for a 60/30 work/rest ratio or a 4 to 1 Minute Work to Rest Ratio during Density Workouts.

Needless to say there are endless variations of fixed work, fixed recovery interval protocols and each one feels different and allows for a different level of relative intensity.    The advantage of these type of protocols is that they are very simple to design and very easy to track using a simple timer, and if using heart rate monitoring you can adjust the actual work intensity and recovery intensity based on individual heart rate response.   Also this is a very easy way for a trainer to manage a group as mentioned previously.

Fixed Work, Variable Recovery

In this method the amount of time spent working is fixed, but recovery time varies based on heart rate response.  This method is a more individualized way to do HIIT training where each work interval begins after the heart rate slows to a predetermined point correlated with a specific level of individual recovery.  The advantage of this method is it can be customized to each person based on their goal, age and current fitness level.   An example would be doing a 1 minute work interval with a fit 20 year old and setting the recovery threshold at say 120 beats per minute (a relatively low exercise heart rate for a fit 20 year old).  So he would work as hard as he can for 1 minute then go into recovery and stay in recovery until his heart rate slows to 120 beats per minute.

Variable Work, Variable Recovery

This method varies work time AND recovery time based on preset work heart rates and recovery heart rates.   For example using the same example of a fit 20 year old you might set a goal work heart rate threshold at 180 beats per minute – meaning that you keep him working hard until his heart rate hits this work threshold and then immediately begin recovery.    Then you would keep him at a reduced work rate until he hit a predetermined recovery heart rate threshold such as 120 beats per minute.    This is a highly sophisticated and highly individualized way of exercising with precise management of work and rest customized to the individual.

Have some fun and experiment with each of these to prevent plateaus in your workout progress!