As always, listen to your body and take it easy! Good luck - you can find the programme file below!
When I posted about "getting fit and staying there" I totally intended on dragging all of you guys with me on the journey. So this week I've been thinking about my favourite, quick, easy, no equipment exercise that will kick bottom.
This happens to be something known as a "HIIT pyramid" and I last attempted one during the "snailstalker challenge" saga (you can see me suffering here).
HIIT is one of my favourite forms of cardio - I'm not much of a steady state sort of gal, given my attention span is approximately that of a large, well fed, well homed fish.
There are also lots of benefits to HIIT. My first 20Ibs lost was due to a HIIT style programme and I've not looked back since.
What is HIIT? (baby don't hurt me....don't hurt me no more...)
HIIT is High Intensity Interval training. It is different from steady state cardio (such as running, or walking) because it periodically forces your heart rate high (above 80% max heart rate for those of you who use a HRM) followed by a quick drop in heart rate (to below 40% max heart rate); steady state cardio, as the name implies keeps the heart rate at a constant - usually a moderate 60-70% max heart rate.
What are the benefits of HIIT VS steady state cardio?
1. HIIT is especially good at promoting the loss of body fat - steady state is brilliant for endurance, but studies have shown that HIIT outperforms in terms of fat burning capacity.
2. It's efficient - you only need short HIIT workouts to achieve good results (anything from 10-30 minutes). HIIT is great for a quick workout that revs up your fat burning-ness (yes, it's a word). By spiking your heart rate you're basically making your heart work hard, this burns up available glucose and glycogen stores quickly. It also exerts everything in your body, which makes you burn fuel to repair yourself. Excellent.
3. Challenges your heart - which makes the muscle stronger.
4. It's fun. You get to do a short, effective workout, that pushes your body and makes you burn fat. Win/Win!
Why should I do this?
Because it's really good for you. Honest.
If you're new to working out, have a heart condition or anything else you should check with a doctor.
Never start a new exercise programme without consulting a doctor.
I'm not a doctor, or a fitness professional so it's on your head :p
I even made a picture for ease of use.
Complete one of these cycles. If you're still standing, do it again :p
References (yes, I actually read stuff for you...)
Andersen, Charlotte (2013) "8 Benefits of High-Intensity Interval Training (HIIT)" (http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit)
Bryant, Josh (2014) High Intensity Interval Training, Bodybuilding.com (http://www.bodybuilding.com/fun/high-intensity-interval-training-the-ultimate-guide.html)
Heffernan, Andrew (2007) "Steady-State Cardio Vs. High-Intensity Interval Training" (https://experiencelife.com/article/steady-state-cardio-vs-high-intensity-interval-training/
Perry, Christopher G.R.; Heigenhauser, George J.F.; Bonen, Arend; Spriet, Lawrence L. (2008). "High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle". Applied Physiology, Nutrition, and Metabolism 33 (6): 1112 (http://www.nrcresearchpress.com/doi/abs/10.1139/H08-097#.VH8BVlRFDIU)
Schober, Tony (2012) "HIIT - High Intensity Interval Training For Maximum Fat Loss" (http://www.coachcalorie.com/hiit-training/)
Smith, Timothy P.; Coombes, Jeff S.; Geraghty, Dominic P. (2003). "Optimising high-intensity treadmill training using the running speed at maximal O2 uptake and the time for which this can be maintained". European Journal of Applied Physiology 89 (3): 337. (http://link.springer.com/article/10.1007%2Fs00421-003-0806-6)
Various Authors: HIIT, Wikipedia (http://en.wikipedia.org/wiki/High-intensity_interval_training)
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