“You will always reap greater rewards by exercising at the more intense side of the spectrum.” James Driver

HIIT1

Yes folks, HIIT is still very popular in the world of fitness! HIIT stands for “High Intensity Interval Training.” During the conference I attended three different HIIT sessions consisting of a relay workout, a boot camp style workout, and a cycling workout all of which used the “HIIT” principle. Tabata workouts are a good example of using this principle. (see Diana’s workouts for more information on Tabata)

According to ACE (American Council on Exercise),benefits of HIIT include:

1. Significantly increased aerobic and anaerobic fitness
2. Decreased fasting insulin and increased insulin sensitivity
3. Reduced abdominal and subcutaneous (just under the skin) fat
The surprising thing about HIIT is that it involves such a small total amount of exercise. By including HIIT in your exercise plan, you can realize remarkable results in a short amount of time, which is good news for busy people.

We did learn at the conference however, that HIIT workouts should only be 20% of your weekly exercise. More than that will cause too much wear and tear on muscles and joints. And, if you are able to do several HIIT workouts in one week, then you probably aren’t working hard enough during the sessions.

plyometrics

I appreciate the “R.I.P.P.E.D” acronym from www.rippedplanet.com
Resistance, Intervals, Power, Plyometrics, Endurance, and Diet. All of these should be part of your overall wellness plan.

I participated in a RIPPED HIIT workout which included the following exercises. These were done in relay format repeated 3 times. While we were “resting” from the high intensity circuit, each of us were to perform low intensity movements such as a plank or side plank, push ups, dips, static squat hold, etc.

varied bands
bender ball
medicine ball

The Circuit sequence included:
10 floor mountain climbers (each leg)
20 bicep curls with a resistance band
Ladders (feet in in out out)
180 degree squats holding a medicine ball… Hit floor with ball then jump 180 degrees pushing ball to sky, repeat
Alternating plyometric lunges passing bender ball under legs,
20 kickboxing kicks and punches
Run back and tag next person

I will be adding this workout with pics to the website, so to be continued…

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