One way to survive Thanksgiving week

Thanksgiving week!

This often means positive eating habits go away and schedules change which decreases time in the gym.

Perfect time to provide you with more information about HIIT!

The “HIIT” workout has been the buzz in the fitness industry for a while now. HIIT stands for High-Intensity-Interval-Training. Essentially it is short bursts of high intensity exercise conducted for a short period of time following by a shorter rest period and then repeated again. A good example of a HIIT exercise is Tabata. Tabata is 20 seconds of high intensity exercise (think burpees, jumping jacks, squat jumps, scissor lunges, push ups) followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. A typical tabata workout has 8 rounds of those 4 minute intervals but you don’t need to complete 8 rounds for a great workout. An example of a Tabata program is: 20 second of push ups - 10 second rest - 20 seconds of burpees - 10 second rest - 20 seconds of push ups - 10 seconds rest - 20 seconds of burpees, etc. Then the continuing intervals each have 2 different exercises that will alternate.

Why is HIIT so popular?

1. It Increases Your Metabolism! Combining high intensity with interval training results in EPOC. EPOC stands for Exercise Post Oxygen Consumption. When someone exercises at a high intensity they get out of breath and their muscles start to burn. Why? Upon exertion, muscles start to fill up with lactic acid (the chemical responsible for that burning feeling) and the body’s oxygen stores become depleted. These high-intensity training sessions force the body to work harder to build its oxygen stores back up. Harder than steady state exercising. This translates into a metabolism boost for up to 48 hours after a HIIT routine. Again, Your body continues to burn calories long after the workout to bring those oxygen levels back up!

2. It is quick and convenient! Most HIIT workouts are 30 minutes or less. Again, think plyo movements or challenging compound movements. Pinterest has good ideas that are easy and can be done anywhere!

3. No Equipment Necessary! Can’t get to the gym? No problem and not an excuse!!  HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there. These workouts result in optimal caloric burn and fat loss.

Remember, if you choose a HIIT workout, work to the point of breathless during those high intensity periods. They are typically only 20-30 seconds long so you can do it! Finally, remember to rest for only a short period of time in between the bursts.

Go for it, feel the burn and get the results!

Happy Thanksgiving!