6 Quick tips to help you earn PAI

Anyone who lives a busy life can attest that allotting time for long workouts isn’t always possible. Now with PAI, you can get feedback on your exercise to help you live a longer and healthier life. These tips will help you earn more PAI in less time and add efficiency to your routine.

1. No time, no problem — interval training

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Shorter bursts of high intensity exercise have been proven to increase your heart rate more than steady, low intensity workouts. Interval training of high intensity exercise followed by a short rest period will result in both a healthier heart, and a greater PAI Score. It can also boost your metabolism, build lean muscles, and burn more calories.

In fact, as little as seven minutes is all it takes, according to the American College of Sports Medicine’s Health & Fitness Journal. Its study found that "a simple, fast, high-intensity workout — finished in as little as seven minutes — will produce many of the same benefits as a good run and trip to the weight room.”

These 7 interval training workouts for cardio and these 11 body weight exercise are great to work into your training routine.

2. Shorter breaks in between sets

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You know those people at the gym, sitting on a mat, swiping through their phones? They're often resting for too long in between sets.

Your body only requires between 30 and 60 seconds of rest before its ready to go again when tackling an ab workout or circuit training. By cutting these break times down, you are keeping your heart rate at an active level and maximizing the efficiency of your workout.

3. The thrill of uphill

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You'll do your heart wonders by adding a couple of notches to your treadmill’s incline, or by venturing outside and challenging yourself on a hill. Running on an incline at a slower pace has shown to increase muscle strength, burn more calories and improve running efficiency more than running on a flat surface. For beginners, slowly increase the incline until you reach the top of the “treadmill hill”, then slowly decrease. As you gain strength—and confidence—try uphill sprints for 100 meters with long breaks in between.

4. Bike to work

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Your daily commute is a great chance to get exercise and earn more PAI. For most people, biking to work takes the same amount of time as taking the bus; it's also less stressful than sitting in traffic. Without increasing your commute, you can earn extra PAI points every day while also doing some good for the environment!

5. Take the stairs

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It's a tough life exercise, but taking the stairs at your workplace instead of using the elevator will pay off, and gain you more PAI. Each time you choose the stairs over the elevator, you're increasing your heart rate. You could earn one extra PAI point every time you take the stairs—three  times a day for five days a week will increase your PAI Score by 60 each month.

6. The only constant is change

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Doing the same thing over and over again and expecting different results, according to Einstein, is the definition of insanity. Doing the same exercise every day isn't quite as bad, but there are more effective ways to get your heart pumping. Performing the exact same workout everyday will condition your body to the same intensity, and you will stop seeing improvements in your strength and fitness. To add variety to your routine, switch from the treadmill to the StairMaster, or to the rowing machine, to exercise different muscles and get your heart pumping more to earn you more PAI in the same amount of time.

Looking for more reasons to earn more PAI?  Check out the science behind PAI.

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