Fitolution – Got ideas? HIIT

This initially was typed re: Throwback Thursday, which is always a good time to show off 80’s big hair.


Don’t laugh.  I have a feeling that’ll also come back in style some day.  The Flash Dance tops were popular around Christmas and some version of the leg warmer before that.  Just hopefully not the tight polyester pants.  I know I loved mine but eeeewwwww what were we thinking? 

Out of curiosity I Googled what happened today in 1980 and sadly enough the first hit was “John Lennon shot and killed in New York” but on the positive side, Post-It Notes go on sale.

Post-it Notes , we all know, love and use them.  Just goes to show mistakes often times lead to something better.  I wonder what happened to the chemist who messed up the formula that day and created the “sticky” stuff that makes post-it notes work.

Now back to the regularly, scheduled program . . . Today, let’s mix it up and talk about HIIT training (high-intensity interval training).   Alternating between very high-intensity bouts of exercise with either a low-intensity bout of exercise or complete rest.

Benefits of HIIT workouts include:

  • Less time than traditional cardio workouts.
  • Provide the same, if not greater, results.
  • Increased aerobic and anaerobic pathways.
  • Ability to break through training plateaus.
  • Higher and longer calorie burning after exercise has stopped.

 

WORKOUT: 

The workout consists of alternating bouts of high and low intensities on the elliptical machine for the suggested time. The short, intense work phase should be the maximum level at which you can push yourself accomplished by adjusting the speed, ramp height and resistance level.  During the longer, low-intensity recovery phase, reduce the speed, ramp height, and resistance to a pace that enables you to catch your breath.

 WORK / REST
30 secs  2 mins
30 secs  2 mins
30 secs  1:30 mins
30 secs  1 mins
30 secs  1:30 mins
30 secs  2 mins
30 secs  2 mins

Challenge
  WORK / REST
30 secs  1:30 mins
30 secs 1:15 mins
30 secs  1 min
30 secs  1 min
30 secs  45 secs
30 secs  45 secs
30 secs  1 min
30 secs  1 min
30 secs 1:15 mins
30 secs  1:30 mins

Warm-up 5 to 7 mins
Cool-down 5 to 7 mins

Extra Challenge
  WORK / REST
30 secs  1:15 mins
30 secs  60 secs
30 secs  45 secs
30 secs  45 secs
30 secs  30 secs
30 secs  30 secs
30 secs  45 secs
30 secs  45 secs
30 secs  60 secs
30 secs  1:15 mins

Warm-up 5 to 7 mins
Cool-down 5 to 7 mins
NUTRITION:   

Please let me know if you would like a pdf file of this recipe emailed to you.

More great information, tips, recipes, ideas to come.  Got idea?  Share it.  I’m always just one click away.