Sweat off the sweets

compendium_600x400_hiit_exercisewoman_11_15.jpg PreviewShawn Richardville, Team Leader at the Parkview Health and Fitness Center, is here with a quick, effective way to get your heart rate up and burn off some of the calories from yesterday’s drumsticks, casseroles and pies.

H.I.I.T. = High Intensity Interval Training

H.I.I.T. is an exercise routine that alternates short periods of intense anaerobic exercise with less intense recovery periods. The best example of anaerobic exercise is sprinting, which is a short-lasting, high-intensity activity, where the body’s demand for oxygen exceeds the oxygen supply available. It relies on energy stored in muscle and is not dependent on breathing air like aerobic exercise.

Here is an example of a beginner level H.I.I.T. routine

Minute 1-4: warm up with a jog or walk at 50% effort

Minute 5-8: sprint for 30 seconds, then jog/walk for 30 seconds

            Repeat for a total of 4 30-second sprints

Minute 9-12: cool down with a jog or walk at 50% effort

 

Here is an example of an advanced level H.I.I.T. routine

Minute 1-4: warm up with a jog or walk at 50% effort

Minute 5-8: sprint for 20 seconds, then jog/walk for 10 seconds

            Repeat for a total of 8 20-second sprints

Minute 9-12: cool down with a jog or walk at 50% effort

compendium_600x400_hiit_treadmillwoman_11_15.jpg Preview

Gradually add minutes to the middle section of either level as your endurance increases. The middle section can grow to last up to 20 minutes.

Even though sprinting may be the best example of anaerobic exercise, it may not be the easiest activity to use for a home routine. Jumping, high intensity weightlifting and isometric holds may be used as well. Using multiple movements within one workout session may also be beneficial. Here are a few anaerobic substitutes:

  • Burpees
  • Mountain Climbers
  • Jump Rope
  • Jumping Jacks
  • Squat Jumps
  • 4 Square Jump
  • Lateral Line Jump
  • Hula Hoop
  • Push Ups
  • Crunches
  • Chair Tricep Dips
  • Lunges
  • Side Lunges
  • Squats
  • Planking
  • Wall Sit
blog comments powered by Disqus
© 2017 Parkview Health, Fort Wayne, Indiana
Privacy Policy