High Intensity Interval Training is worth a try because:
1. HIIT burns more calories than slow and steady runs.
2. HIIT uses more fat for energy.
3. Your body uses more oxygen to recover after HIIT.
4. It works for beginners to advanced athletes.
5. It increases your aerobic capacity.
6. You can do this style of training with a variety of exercises.
7. It keeps you from being bored!
Getting started: (Interval Run)
1. Pick a flat course with long enough straight aways so you're not sprinting corners.
2. Warm up first.
3. Use a 1:3 ratio of high intensity to recovery time. (Ex. Sprint 30 seconds, jog/walk 90 seconds)
4. Start slow and increase length of workouts over time to prevent injury.
5. Consult a doctor before increasing activity.
|The Park Today: This was my straight away for the sprint =)|
Other ways to do interval training:
Classes and trainers specializing in interval training are a great place to burn even more calories while adding your weight training in the mix. Make sure to consult a reputable trainer or facility because HIIT can be more likely to cause injury if done incorrectly.
Cycling, Swimming, Roller Blading, Ice Skating, Rowing: Using the same 1:3 ratio for 30 second sprints or 1:4 ratio for 60 second or longer sprints.
Pair one of the following heart rate raising activities with walking or marching in place:
Squat Jumps. Jump Rope, Burpees, Jumping Jacks, Mountain Climbers, Switch Jump Lunges, Full Tuck Jumps (Jump and pull your knees up in to your chest)
CONSIDER: Donating a new or gently used coat to One Warm Coat. They usually do collections in the fall and winter and they collect at local businesses to distribute through local charitable organizations. If you have the time, consider organizing your own coat drive!
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