WHAT IS HIIT?
HIIT STANDS FOR HIGH INTENSITY INTERVAL TRAINING AND IT IS VERY POPULAR NOW WITH FITNESS ENTHUSIASTS.
HOW DO WE MEASURE EXERCISE "INTENSITY"?
ONE OF THE MANY WAYS THAT WE CAN MEASURE EXERCISE INTENSITY IS BY HEART OUR RATE. THE AMERICAN COLLAGE OF SPORTS MEDICINE (ACSM) RECOMMENDS THAT WE WORK BETWEEN 50% TO 85% OUR MAX HEART RATE WHEN EXERCISING TO GAIN THE BENEFITS OF EXERCISE. WHEN A PARTICIPANT IS OUT OF BREATH OR "WINDED", IT CAN BE SAID THAT THE PARTICIPANT IS WORKING CLOSE TO "MAXIMUM HEART RATE" (100%). WHEN WE ARE JUST MOVING EASILY AND CAN CARRY ON A CONVERSATION, WE ARE TYPICALLY WORKING AT A LOW INTENSITY OR 55-65% "MAXIMUM HEART RATE".
WHAT IS "HIGH INTENSITY" VERSUS "LOW INTENSITY" EXCERCIE?
HIGH INTENSITY EXERCISE IS EXERCISING WHEN THE PARTICIPANT IS CLOSE TO A "MAX HEART RATE" 95% (YOU KNOW THIS BECAUSE YOU ARE "WINDED").THE "TALK TEST"CAN BE USED ALSO-IF YOU ARE UNABLE TO TALK, YOU ARE CLOSE TO "MAX HEART RATE". LOWER INTENSITY IS CLOSER TO 55%- 65% MAX HEART RATE- ONE IS ABLE TO CARRY ON A CONVERSATION AND IS COMFORTABLE TALKING.
WHAT IS "INTERVAL" EXERCISE?
WHEN DOING INTERVAL EXERCISE, WE WORK BETWEEN A RELATIVELY LOWER HEART BEAT (55-65%) AND A HIGH HEART RATE (85%). THIS TYPE OF INTENSITY IS WHAT WE DO AT FITNESS AT WORK IN OUR BODY BLAST CLASS. INTERVAL WORK OUTS ARE THE MOST TIME EFFECTIVE AND WELL ROUNDED WORKOUTS WE CAN DO! AN INTERVAL WORKOUT TYPICALLY INCLUDES ALL COMPONENTS OF FITNESS: CARDIOVASCULAR ENDURANCE, MUSCLE ENDURANCE, MUSCLE STRENGTH AND FLEXIBILITY.
HOW DOES THE TABATA/HIIT WORK OUT DIFFER FROM THE BASIC INTERVAL FORMAT?
THE OBJECTIVE OF HIIT IS TO WORK AT SHORT INTERVALS BETWEEN MAX HEART RATE (95%) AND LOWER INTERVALS (65% ). THE RATIO OF HIGH INTENSITY INTERVALS TO LOWER INTENSITY INTERVALS VARIES BASED ON A PARTICPANTS FITNESS LEVEL. AT FITNESS AT WORK, OUR HIIT CLASS IS CURRENTLY DOING 30 SECOND HIGH INTENISITY INTERVALS AND 10 SECOND OFF INTERVALS. WE DO 1 SPECFIC HIGH INTENSITY EXERCISE IN EACH ROUND 5 TIMES FOR 30 SECONDS WITH 10 SECONDS OFF BETWEEN EXERCISES. THERE ARE 5 ROUNDS (1 DIFFERENT ACTIVITY IN EACH ROUND DONE 5 TIMES). THE BASIC INTERVAL FORMAT HAS LONGER INTERVALS (3-5 MINUTES) AND THE INTENSITY IS MUCH LOWER.
WHAT ARE THE BENEFITS OF HIIT?
ONE OF THE BIGGEST ASPECTS THAT PARTICIPANTS ENJOY ABOUT THIS FORMAT IS THAT IT ENHANCES METABOLISM. A PARTICIPANTS METABOLISM CAN BE INCREASED FOR AS LONG AS 48 HOURS AFTER THE WORK OUT! IT IS ALSO VERY TIME EFFECTIVE. ALL COMPONENTS OF FITNESS ARE INCLUDED IN EACH CLASS (CARDIOVASCULAR ENDURANCE, FLEXIBILITY, MUSCLE STRENGTH AND MUSCLE ENDURANCE).
HOW IS TABATA/HIIT DIFFERENT FROM ZUMBA AND BODY BLAST?
ZUMBA IS A "STEADY STATE" EXERCISE CLASS. STEADY STATE MEANS THAT WE WORK AT A CONSISTENT LEVEL IN TERMS OF HOW FAST OUR HEART BEATS OR HOW "HARD" WE WORK. THE PARTICIPANTS WORK BETWEEN 55%-75% MAXIMUM HEART RATE. IF YOU FIND YOURSELF "WINDED" YOU ARE WORKING CLOSER TO 95%! IN BODY BLAST, WE DO LONGER INTERVALS THAN WE DO IN HIIT AND THE INTERVALS ARE SOMEWHERE BETWEEN 55%-85% MHR. RARELY DO THE MORE INTENSE INTERVALS REACH UPWARDS TO 95%. TABATA/HIIT IS ALSO TIME EFFECTIVE BECAUSE IN OUR CLASSES, WE DO A GREAT DEAL OF BODY SCULPTING AS WELL AS CARDIOVASCULAR ENDURANCE.
COME TRY TABATA/HIIT! IT IS A GREAT CLASS!
HAVE FUN....GET FIT....GET HEALTHY
SOURCES:
TIPTON, C.M., ACSM'S ADVANCED EXERCISE PHYSIOLOGY. LIPPINCOTT WILLIAMS & WILKINS. 2006.
SPRINTS BEST FOR FAT LOSS? IDEA FITNESS JOURNAL. OCTOBER, 2012.
**CONSULT WITH YOUR PERSONAL PHYSICIAN BEFORE PARTICIPATING IN ANY TYPE OF EXERCISE PROGRAM.
HIIT STANDS FOR HIGH INTENSITY INTERVAL TRAINING AND IT IS VERY POPULAR NOW WITH FITNESS ENTHUSIASTS.
HOW DO WE MEASURE EXERCISE "INTENSITY"?
ONE OF THE MANY WAYS THAT WE CAN MEASURE EXERCISE INTENSITY IS BY HEART OUR RATE. THE AMERICAN COLLAGE OF SPORTS MEDICINE (ACSM) RECOMMENDS THAT WE WORK BETWEEN 50% TO 85% OUR MAX HEART RATE WHEN EXERCISING TO GAIN THE BENEFITS OF EXERCISE. WHEN A PARTICIPANT IS OUT OF BREATH OR "WINDED", IT CAN BE SAID THAT THE PARTICIPANT IS WORKING CLOSE TO "MAXIMUM HEART RATE" (100%). WHEN WE ARE JUST MOVING EASILY AND CAN CARRY ON A CONVERSATION, WE ARE TYPICALLY WORKING AT A LOW INTENSITY OR 55-65% "MAXIMUM HEART RATE".
WHAT IS "HIGH INTENSITY" VERSUS "LOW INTENSITY" EXCERCIE?
HIGH INTENSITY EXERCISE IS EXERCISING WHEN THE PARTICIPANT IS CLOSE TO A "MAX HEART RATE" 95% (YOU KNOW THIS BECAUSE YOU ARE "WINDED").THE "TALK TEST"CAN BE USED ALSO-IF YOU ARE UNABLE TO TALK, YOU ARE CLOSE TO "MAX HEART RATE". LOWER INTENSITY IS CLOSER TO 55%- 65% MAX HEART RATE- ONE IS ABLE TO CARRY ON A CONVERSATION AND IS COMFORTABLE TALKING.
WHAT IS "INTERVAL" EXERCISE?
WHEN DOING INTERVAL EXERCISE, WE WORK BETWEEN A RELATIVELY LOWER HEART BEAT (55-65%) AND A HIGH HEART RATE (85%). THIS TYPE OF INTENSITY IS WHAT WE DO AT FITNESS AT WORK IN OUR BODY BLAST CLASS. INTERVAL WORK OUTS ARE THE MOST TIME EFFECTIVE AND WELL ROUNDED WORKOUTS WE CAN DO! AN INTERVAL WORKOUT TYPICALLY INCLUDES ALL COMPONENTS OF FITNESS: CARDIOVASCULAR ENDURANCE, MUSCLE ENDURANCE, MUSCLE STRENGTH AND FLEXIBILITY.
HOW DOES THE TABATA/HIIT WORK OUT DIFFER FROM THE BASIC INTERVAL FORMAT?
THE OBJECTIVE OF HIIT IS TO WORK AT SHORT INTERVALS BETWEEN MAX HEART RATE (95%) AND LOWER INTERVALS (65% ). THE RATIO OF HIGH INTENSITY INTERVALS TO LOWER INTENSITY INTERVALS VARIES BASED ON A PARTICPANTS FITNESS LEVEL. AT FITNESS AT WORK, OUR HIIT CLASS IS CURRENTLY DOING 30 SECOND HIGH INTENISITY INTERVALS AND 10 SECOND OFF INTERVALS. WE DO 1 SPECFIC HIGH INTENSITY EXERCISE IN EACH ROUND 5 TIMES FOR 30 SECONDS WITH 10 SECONDS OFF BETWEEN EXERCISES. THERE ARE 5 ROUNDS (1 DIFFERENT ACTIVITY IN EACH ROUND DONE 5 TIMES). THE BASIC INTERVAL FORMAT HAS LONGER INTERVALS (3-5 MINUTES) AND THE INTENSITY IS MUCH LOWER.
WHAT ARE THE BENEFITS OF HIIT?
ONE OF THE BIGGEST ASPECTS THAT PARTICIPANTS ENJOY ABOUT THIS FORMAT IS THAT IT ENHANCES METABOLISM. A PARTICIPANTS METABOLISM CAN BE INCREASED FOR AS LONG AS 48 HOURS AFTER THE WORK OUT! IT IS ALSO VERY TIME EFFECTIVE. ALL COMPONENTS OF FITNESS ARE INCLUDED IN EACH CLASS (CARDIOVASCULAR ENDURANCE, FLEXIBILITY, MUSCLE STRENGTH AND MUSCLE ENDURANCE).
HOW IS TABATA/HIIT DIFFERENT FROM ZUMBA AND BODY BLAST?
ZUMBA IS A "STEADY STATE" EXERCISE CLASS. STEADY STATE MEANS THAT WE WORK AT A CONSISTENT LEVEL IN TERMS OF HOW FAST OUR HEART BEATS OR HOW "HARD" WE WORK. THE PARTICIPANTS WORK BETWEEN 55%-75% MAXIMUM HEART RATE. IF YOU FIND YOURSELF "WINDED" YOU ARE WORKING CLOSER TO 95%! IN BODY BLAST, WE DO LONGER INTERVALS THAN WE DO IN HIIT AND THE INTERVALS ARE SOMEWHERE BETWEEN 55%-85% MHR. RARELY DO THE MORE INTENSE INTERVALS REACH UPWARDS TO 95%. TABATA/HIIT IS ALSO TIME EFFECTIVE BECAUSE IN OUR CLASSES, WE DO A GREAT DEAL OF BODY SCULPTING AS WELL AS CARDIOVASCULAR ENDURANCE.
COME TRY TABATA/HIIT! IT IS A GREAT CLASS!
HAVE FUN....GET FIT....GET HEALTHY
SOURCES:
TIPTON, C.M., ACSM'S ADVANCED EXERCISE PHYSIOLOGY. LIPPINCOTT WILLIAMS & WILKINS. 2006.
SPRINTS BEST FOR FAT LOSS? IDEA FITNESS JOURNAL. OCTOBER, 2012.
**CONSULT WITH YOUR PERSONAL PHYSICIAN BEFORE PARTICIPATING IN ANY TYPE OF EXERCISE PROGRAM.
TRY THIS TABATA/HIP WORK OUT
**CONSULT YOUR DOCTOR BEFORE DOING ANY PHYSICAL ACTIVITY**
YOUR GOAL IS TO GET YOUR HEART RATE UP (TO BE WINDED) IN EACH OF THE 5 ROUNDS. EACH ROUND HAS 5 SETS/STATIONS/EXERCISES AND THE 6TH ROUND IS A PLANK. EACH SET/INTERVAL/EXERCISE LASTS BY 20-60 SECONDS (DEPENDING ON THE FITNESS LEVEL/CONDITION OF THE EXERCISER). YOU STAND STILL OR TAKE 10 SECONDS OFF BETWEEN EACH INTERVAL AND BETWEEN EACH ROUND.
WARM UP
JOG OR MARCH IN PLACE FOR 3-5 MINUTES. STRETCH YOUR CALF MUSCLES, HAMSTRINGS AND THIGHS BEFORE CONTINUING.
ROUND 1
SIDE JACKS FOR 20-60 SECONDS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 SETS/INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS
**10 SECONDS BETWEEN EACH ROUND
ROUND 2
HI KNEES FOR 8 COUNTS AND THEN 4 JACKS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 SETS/INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 3
10 WALKING LUNGES THEN RUN IN PLACE FOR 10 COUNTS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 4
RUNNING MAN/MOUNTAIN CLIMBERS (ON THE FLOOR, STEP OR WALL). TAKE 10 SECONDS OFF AND REPEATDO 5 INTERVALS OF EACH FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 5
20 FROG JUMPS (BEND KNEES AND JUMP STRAIGHT UP). TAKE 10 SECONDS OFF AND REPEAT. DO 5 INTERVALS OF EACH FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
YOU DO NOT HAVE TO DO ALL ROUNDS. JUST DO 10-20 MINUTES!
**CONSULT YOUR DOCTOR BEFORE DOING ANY PHYSICAL ACTIVITY**
YOUR GOAL IS TO GET YOUR HEART RATE UP (TO BE WINDED) IN EACH OF THE 5 ROUNDS. EACH ROUND HAS 5 SETS/STATIONS/EXERCISES AND THE 6TH ROUND IS A PLANK. EACH SET/INTERVAL/EXERCISE LASTS BY 20-60 SECONDS (DEPENDING ON THE FITNESS LEVEL/CONDITION OF THE EXERCISER). YOU STAND STILL OR TAKE 10 SECONDS OFF BETWEEN EACH INTERVAL AND BETWEEN EACH ROUND.
WARM UP
JOG OR MARCH IN PLACE FOR 3-5 MINUTES. STRETCH YOUR CALF MUSCLES, HAMSTRINGS AND THIGHS BEFORE CONTINUING.
ROUND 1
SIDE JACKS FOR 20-60 SECONDS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 SETS/INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS
**10 SECONDS BETWEEN EACH ROUND
ROUND 2
HI KNEES FOR 8 COUNTS AND THEN 4 JACKS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 SETS/INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 3
10 WALKING LUNGES THEN RUN IN PLACE FOR 10 COUNTS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 4
RUNNING MAN/MOUNTAIN CLIMBERS (ON THE FLOOR, STEP OR WALL). TAKE 10 SECONDS OFF AND REPEATDO 5 INTERVALS OF EACH FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 5
20 FROG JUMPS (BEND KNEES AND JUMP STRAIGHT UP). TAKE 10 SECONDS OFF AND REPEAT. DO 5 INTERVALS OF EACH FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
YOU DO NOT HAVE TO DO ALL ROUNDS. JUST DO 10-20 MINUTES!
TRY THIS TABATA/HIP WORK OUT
**CONSULT YOUR DOCTOR BEFORE DOING ANY PHYSICAL ACTIVITY**
YOUR GOAL IS TO GET YOUR HEART RATE UP (TO BE WINDED) IN EACH OF THE 5 ROUNDS. EACH ROUND HAS 5 SETS/STATIONS/EXERCISES AND THE 6TH ROUND IS A PLANK. EACH SET/INTERVAL/EXERCISE LASTS BY 20-60 SECONDS (DEPENDING ON THE FITNESS LEVEL/CONDITION OF THE EXERCISER). YOU STAND STILL OR TAKE 10 SECONDS OFF BETWEEN EACH INTERVAL AND BETWEEN EACH ROUND.
WARM UP
JOG OR MARCH IN PLACE FOR 3-5 MINUTES. STRETCH YOUR CALF MUSCLES, HAMSTRINGS AND THIGHS BEFORE CONTINUING.
ROUND 1
SIDE JACKS FOR 20-60 SECONDS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 SETS/INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS
**10 SECONDS BETWEEN EACH ROUND
ROUND 2
HI KNEES FOR 8 COUNTS AND THEN 4 JACKS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 SETS/INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 3
10 WALKING LUNGES THEN RUN IN PLACE FOR 10 COUNTS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 4
RUNNING MAN/MOUNTAIN CLIMBERS (ON THE FLOOR, STEP OR WALL). TAKE 10 SECONDS OFF AND REPEATDO 5 INTERVALS OF EACH FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 5
20 FROG JUMPS (BEND KNEES AND JUMP STRAIGHT UP). TAKE 10 SECONDS OFF AND REPEAT. DO 5 INTERVALS OF EACH FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
YOU DO NOT HAVE TO DO ALL ROUNDS. JUST DO 10-20 MINUTES!
**CONSULT YOUR DOCTOR BEFORE DOING ANY PHYSICAL ACTIVITY**
YOUR GOAL IS TO GET YOUR HEART RATE UP (TO BE WINDED) IN EACH OF THE 5 ROUNDS. EACH ROUND HAS 5 SETS/STATIONS/EXERCISES AND THE 6TH ROUND IS A PLANK. EACH SET/INTERVAL/EXERCISE LASTS BY 20-60 SECONDS (DEPENDING ON THE FITNESS LEVEL/CONDITION OF THE EXERCISER). YOU STAND STILL OR TAKE 10 SECONDS OFF BETWEEN EACH INTERVAL AND BETWEEN EACH ROUND.
WARM UP
JOG OR MARCH IN PLACE FOR 3-5 MINUTES. STRETCH YOUR CALF MUSCLES, HAMSTRINGS AND THIGHS BEFORE CONTINUING.
ROUND 1
SIDE JACKS FOR 20-60 SECONDS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 SETS/INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS
**10 SECONDS BETWEEN EACH ROUND
ROUND 2
HI KNEES FOR 8 COUNTS AND THEN 4 JACKS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 SETS/INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 3
10 WALKING LUNGES THEN RUN IN PLACE FOR 10 COUNTS. TAKE 10 SECONDS OFF AND REPEAT. DO 5 INTERVALS OF EACH. FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 4
RUNNING MAN/MOUNTAIN CLIMBERS (ON THE FLOOR, STEP OR WALL). TAKE 10 SECONDS OFF AND REPEATDO 5 INTERVALS OF EACH FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
ROUND 5
20 FROG JUMPS (BEND KNEES AND JUMP STRAIGHT UP). TAKE 10 SECONDS OFF AND REPEAT. DO 5 INTERVALS OF EACH FOR INTERVAL NUMBER 6-PLANK FOR 20-60 SECONDS.
YOU DO NOT HAVE TO DO ALL ROUNDS. JUST DO 10-20 MINUTES!
