HIGH INTENSIY TRAINING (HIIT)
Monday, February 04, 2013 • Sunnyvale, TX 75182-4025
HIIT involves alternating brief bouts of cardio ( 30 sec - 3 min) of high intensity with a rest or a recovery period. Anything can be used from a treadmill, bodyweight, bike to a rowing machine. Now this is not just for the super fit. Anyone can do this if you follow these 3 guidelines.
1. Proper preparation and recovery- The demands of HIIT are greater than your 30 min ...stroll on the treadmill.You should be prepared for the HIIT session in advance and after you finish. Proper hydration and nutrition ( like some water and banana before you start and some lean protein or protien shake afterwards) will make for a better training session and recovery between session
2. Essentail nut and bolts of HIIT Training
a. Number of times per week ( 2- 3 sessions per week)
b.Number of bouts in the session.( start with 3)
c.Intensity of the bouts - Your heart rate or the speed
d. Length of time of each bout ( 30 sec- 3min)
e. Recovery between each bout ( work/ rest ratio 1:1 30 sec work 30 sec rest. or 1:2 or 1:3)
f. Type of recovery- active - lower intensity rest or passive - coming to a complete stop for the duration of your recovery.
NEVER INCREASE MORE THAN 2 OF THESE FACTORS AT A TIME
3. Knowing when to call it quits- safety is always aare number one consideration. So if you have chest tightness, shortness of breath, lightheadness or your failure of your heart rate to increase with increased workload- stop!. These are abnormal to responses to exercise. Dont be a hero.
HOPE THIS HELPS!