HIIT or Miss?

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  1. 1. HTIT on MISS?High-intensity interval training (HIIT) exercise programs like P90X and (irosslit are sweeping the nation.While these tness trends have many proven positive results,there are also sortie potential risks to be aware of. Before ybu dive into the deep end and join a pricey specialty CrossFit gym,check out the pros and cons of HIIT and consider starting by getting your toes wet in the shallow end of the pool. ABOUT HIGH-INTENSITY INTERVAL TRAINING However,this hardcore-style workout with little to no rest time has its weaknesses.Check out the infonnation below to make the right exercise decision for your tness level. WHIIT VS.MODERATE EXERCISE RPE (rate of perceived exertion) Borg Scale Average jog RPE =13-14HIIT exercise RPE = 11 fairly lightex 4:.E f 5; 3 5"13 somewhat hard7 4?_n15 hard_-17 very hard 1819 very yery hard 20 HIIT POSITIVESValued Preferences Maximum fat burning & muscle building in a short timeEfcient and convenientc-Increased calorie burn before iand after workoutsQ i 70 '7 - r &No equipment necessaryto Boosted metabolism Large variety of exercisesCompetitive atmosphere inBuilds lean muscle tissue r classesMajor health risks Orthopedic injury (hips,joints, Dizziness M k ) an es,or neesI= Extreme muscle soreness Cardiovascular complicationsRhadbo (Rhadbomyolysis):muscle membranes wear down and leak into bloodstream,poisoning kidneysfDehydrationIS HIIT RIGHT FOR YOU?Q HIIT is designed for athletes,not for beginners. Modication:The typical HIIT exercise ratio is 2:1 (work to rest time).See what work~to-rest ratio is best for your tness level,and modify your HIIT exercises to match. 9L "Experienced athlete Beginner2:1Regular gym goerBABY STEPS TO A BETTER BOD A Total time:20 minutesTry this cardiostrength interval workout at home with minimal equipment! A Transition time:15 secondsA Equipment needed: o-tin! ii;,S Wann up (3-5 minutes) Cardio (1 minute) Strength (45 seconds) Fast walk,shoulder rolls,Run or fast walk Squats (weights optional)side lunges,etc. '9fit.lCardio (1 minute)Jumping jacks orjump ropeStep-ups with RIGHT leg on chair or bench (weights optional).Bring your left leg to meet your right by tapping your left toe on the bench and repeat on same leg. 9fr.rCardio (1 minute)Jumping jacks or jump ropeG.at. Strength (45 seconds)Tricep Pulls with LEFT arm holding weight.Place right knee and right hand on the bench,keep left arm at a 90degree angle and repeatedly lift left elbow toward the sky. o s,I Cardio (1 minute)lumping locks or jump rope Start slow and approach each workout at your own pace(Cu nKnow your physical limitationsStrength (45 seconds)Pushups with hands on table (easier) or with hands on bench (harder)Trainer's notes: .Keep a straight spine (including neck,back,and rear).Bend to be a 90 degree angleCardio (1 minute)Run or fast walk0 .ref. Strength (45 seconds)Tricep Pulls with RIGHT arm holding weight.Place left knee and left hand on the bench,keep right arm at a 90 degree angle and repeatedly lift right elbow toward the sky. Cardio (1 minute)Run or fast walkAbs (2 minutes)Crunches or sit-upsTrainer:notes:0 Elbows should be in line with theback of your head .Keep chin away from your chest Trainer:notes:0 Bend legs to be a 90 degree angle.Do not let your knees go beyond your toes Cardio (1 minute)High knees K-/ i Strength (45 seconds)Step-ups with LEFT leg on chair or bench (weights optional).Bring your right leg to meet your left by tapping your right toe on the bench and repeat on same leg. 9r rCardio (1 minute)High kneesStrength (45 secondsTricep dips with palms on bench facing away from table and feet on oor (weight on lap optional).Bend and straighten arms with your body away from the bench. Trainer:notes:G Keep shoulders away from your ears.Bend arms to be a 90 degree angleC? .4!Stretch (as long as needed)Various arm,leg,and torso stretchesBe knowledgeable about correct and safe exercise practicesSeek a doctor's approval before startingHIIT if you are over 55Brought to you by lnjinji |www. in'inji. comSources: http-J/ greatistcom / fitness/ comp| ete~guideinterval-training-infographichttp: //holykawalltop. com/ the-good-the-bad-and-the-ug| yof-high-intensity-interval-traininghiit-infographichttpj/ www. clubreduva. com/ tness/ is-hiitright-for-you-thepros-andconsof-high-intensityinterva| traininghttp-J/ www. clubreduva. com/ tness/ tnessfacts/ howto-beat-bel| yfatfor-real http: //www. c|ubreduva. com/ tness/ is-hiit-right-for-you-thepros-and-cons-of-high-intensityinterval-traininghttp1/journals. lww. com/ acsm-healthtness/ Fulltext/2014/11000/WORLDWIDEWS URVEY_OF_FlTNESS_TREN DS_FOR_2015_.5.aspx