on self-defense 1

Desi
on self-defense
However, endurance comes and goes in as little as two weeks. You can double your endurance in
just two weeks, but you can also lose it pretty quickly.
The beauty of HIIT exercises is that you don't have to worry about the regular, traditional cardio
exercises because you're going to get that (and more) anyway through this program. In fact, HIIT
type exercises can dramatically improve your cardiovascular fitness and fat-burning capabilities in
a fraction of the time.
It works because it promotes human growth hormone (HGH), which is a synergistic, foundational
biochemical underpinning that makes your strength training and everything else work like a
charm, and effectively burns off calories.
Perhaps the most important aspect of fitness is fast and super-fast muscle fiber development.
While many people focus on endurance, endurance comes as a by-product of super fast-twitch
fiber development, which takes about a month to build.
When you work your heart anaerobically and aerobically, you get great endurance.
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But First, Know Your Muscle Fibers…
We now know, from more recent research, that you have three muscle fiber types with three
energy systems that fit together. The three different types of muscle fibers are:
1. Slow (red muscle, which contains more oxygen)
2. Fast (white muscle); The white fiber essentially has two types of fiber -- what the researchers
call 2A and 2B -- but it's easier to call it fast twitch and super-fast fiber.
3. Super-fast (white muscle)
"… The blood supply is going to the red muscle. The white muscle really doesn't get a lot of blood
because it doesn't need a lot of blood. It gets its energy from the stored up energy in your body.
That's six to eight seconds worth of stored up energy and through the oxygen you breathe for 30
seconds or less.
The fast twitch fiber moves about five times faster than the slow, but about 30 percent of your
muscle fiber, the super-fast fiber, move 10 times faster than the slow.
Working your super-fast fiber forces your heart to work anaerobically. So you get a great
comprehensive heart muscle workout when you do that."
If you don't work all three muscle fiber types and energy systems, then you're not going to work
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