High Intensity Interval Training (HIIT)

In my last post I led into HIIT, let me break it down for you:

HIIT is a form of cardiovascular training involving a variable rate of work (usually variable speed) that allows the individual to increase the intensity of work, which can be considered an inverse relationship to time spent doing the work. Still what does this mean? You can work harder, for less time! When incorporating vigorous intensity (>6 METs) the 30 minutes for overall health benefits can be further reduced to 20 minutes!

I have a favorite HIIT exercise on the treadmill and implore you to try it out:

The treadmill should be at 0.5% incline

Start with a 5-10 minute warm-up; this helps to warm the muscles that will be active and gradually increase heart rate.

Pick a speed at a level that you would normally start off your 30-minute cardio exercise and jog/walk at this speed for 2-minutes.

At the end of your 2-minutes, increase the speed by 1.0 and continue running for 3-minutes (that’s our interval at a higher intensity).

Repeat these 5-minute intervals four times.

Cool-down for 5-10 minutes at a lower speed (I do half of my highest). Cooling down is beneficial in many ways: decrease the amount of lactic acid in working muscles, decrease the risk of heart abnormalities, and decreases the risk of blood pooling in the lower extremities.

I hope you have a chance to try this simple and effective cardiovascular exercise! Please feel free to leave comments and suggestions for other time saving ways to increase fitness!

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