2025-03-24 claude ### Concise REHIT Protocol 1. **Warm-up**: 2 minutes of very slow movement (walking or cycling with no resistance) 2. **First sprint**: 20 seconds of all-out maximum effort 3. **Recovery**: 2-3 minutes of very slow movement or rest 4. **Second sprint**: Another 20 seconds of all-out maximum effort 5. **Cool-down**: 1-3 minutes of slow movement 6. **Frequency**: Perform 3 times per week with rest days in between Total time: 7-10 minutes per session. Use a stationary bike with adjustable resistance or sprint in a park. The key is making the two 20-second bursts truly maximal effort while keeping the recovery periods deliberately slow. --- --- --- ### Detailed REHIT Protocol #### Equipment Options - **Ideal**: Stationary bike with quick resistance adjustment (spin bike or AI-powered bike at facilities like Upgrade Labs) - **Alternative**: Open space for sprinting (park or yard) - **Minimum**: Any space where you can perform explosive movement for 20 seconds #### Step-by-Step Instructions ##### 1. Preparation - Set a timer for the entire sequence (7-10 minutes) - Wear comfortable clothing and appropriate footwear - Have water nearby - Consult a healthcare professional first if you have pre-existing conditions ##### 2. Warm-up (2 minutes) - **On bike**: Pedal with zero resistance at a leisurely pace - **Without bike**: Walk extremely slowly - **Critical point**: This should feel boring and effortless - deliberately avoid raising your heart rate ##### 3. First Sprint (20 seconds) - **On bike**: Instantly increase resistance to maximum and pedal as hard and fast as possible - **Without bike**: Sprint at 100% effort "as if a tiger is chasing you" - **Intensity level**: This must be all-out, maximum exertion - your muscles should burn ##### 4. Recovery (2-3 minutes) - **On bike**: Drop resistance completely and pedal very slowly or stop entirely - **Without bike**: Walk extremely slowly or stand still - **Important**: Resist the urge to keep moving quickly - this recovery period is critical to the protocol's effectiveness ##### 5. Second Sprint (20 seconds) - Repeat step 3 exactly, maintaining the same intensity despite fatigue - Focus on giving 100% effort again - Do not add additional sprints - exactly two is optimal according to research ##### 6. Cool-down (1-3 minutes) - Similar to warm-up: very slow movement - Allow heart rate and breathing to return toward normal #### Implementation Schedule - **Week 1-2**: Start with one session per week if you're new to intense exercise - **Week 3+**: Build to three sessions per week (e.g., Monday/Wednesday/Friday) - **Off days**: Engage in gentle activity like walking, yoga, or light recreational sports #### Physiological Mechanisms REHIT works by triggering the release of AMPK and PGC-1 Alpha, compounds that signal your body to build stronger mitochondria. This improves metabolic efficiency, cardiovascular health, and longevity markers with minimal time investment. #### Supporting Factors for Optimal Results - **Nutrition**: Consume high-quality protein and healthy fats to support recovery - **Sleep**: Aim for at least 6.5 hours in a cool, dark room - **Stress management**: Practice meditation, breath work, or other relaxation techniques - **Consistency**: The protocol works best when performed regularly over time #### Safety Considerations - Start slowly if you're unused to intense exercise - Stop immediately if you experience chest pain, severe dizziness, or unusual shortness of breath - The protocol is designed to be brief but intense - respect both aspects for best results The beauty of REHIT is its efficiency: just 40 seconds of actual hard work within a 10-minute session, three times weekly, can improve your VO2 Max by 12% - far better than traditional cardio approaches that take hours each week.