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TRY SOME “HIIT” TRAINING TO AMP UP YOUR ROUTINE!!
- What is HIIT Training?
- High Intensity Interval Training
- HIIT recruits fast-twitch muscle fibers which are designed for short powerful bursts of energy! Stable/endurance cardio recruits slow-twitch muscle fibers. Fast-twitch fibers need more fuel than do slow-twitch fibers to function and to recover from a workout. If you’re primarily targeting fast-twitch fibers during your training your body will burn far more calories during training, as well as calories after the training! HIIT training allows your body to produces an after-burn effect that can last from one to many hours, depending on your fitness level and how intense your session was.
- HIIT Training Explained:
- Warm up for five to ten minutes
- Choose an intense treadmill setting that you cannot continue to do any longer then one minute (One minute limit).
- After your first minute use the next two minutes to recover (The Recovery Interval)
- Repeat steps b and c five eight times.
- Cool down for five minutes.
- Example Routine:
- Warm up 5 minutes
- Walk/Jog/Run for 30sec to 1 minute at an intensity level between 6-10 depending on your fitness level (One Minute limit)
- Walk/Jog for 2 minutes at an intensity level of 1-5 depending on your fitness level (The Recovery Interval)
- Repeat this cycle (b and c) four to seven more times.
- Cool down for 5 minutes
NOTE:
Intensity Level or Rate of Perceived Exertion (RPE)
RPE may be the most versatile method to measure exercise intensity for all age groups. This rating relies on how hard you feel you’re exerting yourself during exercise.
The scale rates how you feel (both physically and mentally) as it relates to the intensity level. The scale ranges from 1 to 10, with the recommended RPE of 5-7 for most adult workouts. This means that at the height of your workout, you should feel you are working “somewhat hard”, nearing “hard”. Using the RPE works well because it is individualized based on your current fitness level and overall perception of exercise.
1 Rest
2 Very light
3 Light
4 Fairly light
5 Somewhat hard
6
7 Hard (heavy)
8
8.5 Very hard
9
9.5 Extremely hard
10 Maximal exertion
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