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Calling all busy people!! All you moms, students, wives, humans ~ no matter your title, I feel pretty confident that you're like me and have a gazillion things to do a day!! Do I have some good info for you!!
I don't know about you, but I get bored really easily. This applies to all aspects of my life, but especially my fitness regimen. Don't ask me how I've been able to focus long enough to run 26.2 miles!! My first marathon I trained for three months, (you better believe every one of those miles was logged outside and not on the "dreadmill") and my last marathon I didn't even train at all (which I don't entirely recommend!!). It's beyond me how people can get on those cardio machines and stay on for an hour or more. At the same pace. Makes me personally feel like a hamster. Just sayin'...
Whether you're borderline-ADD like me (nothing wrong with that!), or just looking to ramp up your endurance and results, you absolutely MUST know about HIIT. HIIT = High Intensity Interval Training. The whole idea is to go hard for a bit (anywhere from 30 seconds to three minutes)and then back off for a few (usually 30-seconds to a minute). So for example, if you're running, you'll sprint for as long as you can stand (max. three minutes), then take it easiER for a bit, then repeat the cycle. If you're on the elliptical, for the intense intervals you'll pump up the resistance, then back off for the "rest" periods. This jacks your heart rate up, lets it recover, and then forces it to get busy again. It forces it to adapt, which equals more calories burned and a faster metabolism and a longer, more intense afterburn (the period of time following exercise that your metabolism is on FIRE!).
This is great for so many reasons!! 1) Beats boredom and breaks up the time (which can really boost your motivation and mental and physical stamina; 2) It is waaay more effective than just continuing at a steady pace. Trust me, your endurance will thank you!! 3) You'll burn more calories during AND after your workout!! 4) It's so time-efficient! After just 15 or 20, cross that workout off your to-do list and spend that extra time doing other things!!
If you're still not sold and are looking for the cold hard facts, then get ready for some science to seal the deal. A pair of studies done at McMaster University found that “6-minutes of pure, hard exercise once a week could be just as effective as an hour of daily moderate activity“, according to the June 6, 2005 CNN article reporting on the study. In his excellent book on high-intensity strength training, Body By Science, Dr. Doug McGuff explains that high-intensity training is superior to chronic cardio because it produces a greater stimulus and thus more effectively empties the muscles and liver of glucose. This stimulus can last several days with HIIT (wowza!!), as opposed to just a few hours with low-intensity training. HIIT also activates hormone-sensitive lipase (HSL), so both glucose and fatty acids will be burned, leading to greater fat loss and restoration of insulin sensitivity.
BY FAR my favorite HIIT fitness program is Insanity. Takes your cardio to a whole new level!! If that sounds a little too intimidating, a super fun (but effective!) workout is Turbo Fire. Turbo Fire is an awesome kickboxing workout ~ you're punching, you're kicking, you're shaking your booty!! Both are Beachbody programs, so if you want to know more about them or are interested in trying them out for yourself, either reach out to me and/or check them out at: BeachbodyCoach/Whit13
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Otherwise, incorporate HIITs into your fitness regimen and get ready for some major benefits in your fitness level! Trust me, your heart (and behind!) will thank you. Trust!
Check out full article: HIIT Training
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