The Strength: Exercise .....HIIT

Tuesday, April 26, 2011

Exercise .....HIIT

Well...? What did you do on Friday? I did the workout that I posted last Tuesday except...

This was my run! A small part of my driveway... Not 20 yards, but I felt the need to kick it up a notch! It took me about 45 minutes to finish all 3 rounds 3 times! A great way to start the day, don't ya think?

What the heck is HIIT (High Intensity Interval Training) and what does it do for me vs. steady state running/jogging? I want to pass on some exciting news to you! You don't have to exercise as long as you think! However...Of course you know there is always a "however"! Let me refer to this article snip it.

"A May 2001 study in Medicine and Science in Sports and Exercise compared two groups of women. One group did standard aerobic exercise in the "aerobic zone," while the other group did anaerobic interval training(HIIT).

The HIIT protocol involved two minutes at 97 percent max heart rate followed by three minutes of low intensity activity. The aerobic group exercised at 70 percent of max heart rate. The workout sessions for each group were equal in terms of calories burned: exactly 300 calories. Despite exercising longer and burning the same amount of calories, the aerobic group lost less body fat at the end of the study compared to the interval group.

A similar study also published in the same journal showed that an anaerobic-trained group burned significantly more fat than their aerobically trained counterparts. Not only did the interval group burn more fat during exercise, but they exhibited increased fat burning effects that persisted a full day after the workout.
While the exercise more approach works for some, it fails the vast majority. Attacking hormones with short duration, high intensity exercise offers a clear departure from current weight loss models and may provide the changes you're looking for!"

So the next time you are out for a jog, try sprinting for 2 minutes followed by 3 minutes of recovery for 30 minutes...instead of steady state jogging for an hour! You'll burn more fat during and far after your run. Unless... you just wanted to get out of the house for an hour to clear your mind...then by all means do intervals for 30 minutes and for 30 minutes sit around the corner from your house and reflect on the fat you just burned!!!

"When one approach is not working to reach the desired goal, that's not a reason to abandon the goal. Instead, it is time to devise another approach."------Ralph Marston

2 comments:

Jennifer JuniperApril 26, 2011 at 9:09 AM
After this week of gluttony I really need to HIIT it!
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the treat girlApril 26, 2011 at 11:48 AM
Yep! I want to burn THE MOST I can....too many jelly beans over here :(
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We can reverse years of damage to our bodies by deciding to raise our standards for ourselves, then living differently. Old wounds heal, injuries repair, and the whole system improves with just a few changes in what we put into our bodies and how we move them.
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Food for Thought: The starting point of all achievement is desire. Keep this constantly in mind. Strengthen Your Desire! Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.
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It's not about how good you are, but how bad you want it!
Only those who risk going too far can possibly find out how far one can go..."
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Be specific in what you want, and use specific words. Empower yourself, and become the person you dream about
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Do or do not. There is no try.~Yoda
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Focus on where you want to go, not on what you fear."
There is no one giant step that does it. It's a lot of little steps."
Start doing what's necessary, then do what's possible, and suddenly you'll be doing the impossible!
"My life tomorrow will be the result of my attitudes and the choices I make today."
People often say that motivation doesn't last. Well, neither does bathing, that's why we recommend it daily. Zig Ziglar
"Clear your mind of can't." ~Dr. Samuel Johnson
"Any experience can be transformed into something of value. Everything depends on the way you look at things. You cannot have the success without the failures.
What are stumbling blocks and defeat before you, can be stepping stones to victory if you remain determined.
Listen closely: the only time it's too late to change yourself is when you're dead. Until then, you're simply making excuses or lying to yourself.
If you keep doing what you've always done, you'll get what you've always got!
"Failure is the opportunity to begin again more intelligently". ~Henry Ford
What we think or what we know or what we believe is, in the end, of little consequence. The only consequence is what we do. ~ John Ruskin
Your goals, minus your doubts, equal your reality." ~Ralph Marston
One definition of insanity is: Doing the same thing again and again and expecting a different result.
"If we defend our habits, we have no intentions of quitting them."
Your past does not equal, nor does it dictate, your future
Do you choose to simply know the path, or do you choose to walk it?
Your body keeps an accurate journal regardless of what you write down...
When one approach is not working to reach the desired goal, that's not a reason to abandon the goal. Instead, it is time to devise another approach."------Ralph Marston
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Knowing is not enough, you must apply.
Make the decision, then do something - no matter how small - toward accomplishing what you want.
Don’t live down to expectations. Go out there and do something remarkable. ~Wendy Wasserstein
Food for Thought: The starting point of all achievement is desire. Keep this constantly in mind. Strengthen Your Desire! Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.