How to make high intensity training enjoyable!
Have you heard of High Intensity Interval Training? Also knows as HIIT, high intensity interval training is a great way to improve your overall performance, as well as loose body fat. One of the best things about HIIT training, is that you get the same benefits of traditional endurance training in a fraction of the time!
McMaster University scientists discovered when people did just four to six 30-second all-out sprints on an exercise bike, it resulted in the same improvements in cardiovascular fitness as those who pedaled at moderate pace for 90 to 120 minutes.
During a six-week study, the total amount of actual work for the interval group was only 15 minutes compared to 630 minutes for the endurance group.
But, HIIT training can be a bit more difficult to do vs. traditional endurance training. Why? If you dive in too fast, you can feel nauseated, uncomfortable – and even hurt yourself! So, how can you get HIIT training into your regime, without the problems that can be associated with it?
The best way to get into HIIT Training is to ramp yourself up into it. Using a progression program can help you ramp up your fitness for better results!
Weeks 1 to 3
Do tempo intervals two times per week. You can run, use an exercise bike. These are short, 10-second bursts done at a moderate pace, with 50 seconds of slow activity done as the “rest.” Perform a total of 10 intervals.
Work: 10 seconds at an effort level of 7 out of 10
Rest: 50 seconds of easy exercise
Number of intervals: 10
Week 4
Do 15 minutes of continuous activity two times a week. The point of this break in intervals is for both physical and mental restoration. Embrace it.
Week 5 to 8
Do “high resistance” intervals two times a week. You can perform this on an exercise bike by dialing up the resistance on the device You’ll do just 6 seconds of all-out work, followed by 60 seconds of complete rest. Each time you do the workout, reduce your rest period by 5 seconds.
Work: 6 seconds of maximum effort
Rest: 60 seconds in your first workout, down to 30 seconds in your last workout.
Number of intervals: 10
Week 9
Do 30 minutes of continuous activity two times a week. Once again, this is a restorative week. You go longer than you did in Week 4 because you’re now better conditioned.
Weeks 10 to 12
Do 4-6 sprint intervals on a treadmill or exercise bike two times a week. Go hard for 30 seconds, and then rest for 4 minutes. Each time you do the workout, reduce your rest period by 30 seconds.
Work: 30 seconds of best effort
Rest: 4 minutes in your first workout, down to 90 seconds by last your workout.
Number of intervals: 4 to 6 (start with 4 and add 1 per workout)
For more information about buying a treadmill or exercise bike for your Phoenix area home, contact Fitness 4 Home Superstore today and we’ll be happy to match you up with the perfect piece of equipment. We have locations near you in Scottsdale, Phoenix, and Chandler.
