Summer Bodies……Only 65 days to SUMMER! Have you started your bikini body exercise plan? NO…? Well, it’s not too late! Start by writing down your goals and your time frame. Then, write a plan on how you are going to reach your goals. Plan your start date, your finishing date, the days that you can exercise and your daily food intake. PLANNING is the key! Good Luck! Nat
H.I.I.T is the way to train High Intensity Interval Training (HIIT) can include exercises you already know or new ones. The difference between HIIT and a regular workout is that HIIT alternates between periods of intense activity and periods of low activity or even rest. With a regular workout you’d get sustained effort throughout the entire process. Not just time-effective But how would the HIIT approach help you more than the classic workout? One of the most important benefits of HIIT is that it’s highly efficient, which makes it perfect for people with busy schedules. HIIT It might hurt a bit, but it’s worth it! Researchers are strongly backing up the benefits of HIIT training as it can help you burn more fat than a regular, lengthier workout. Through the high-bursts of intense effort you’ll maximize the quantity of oxygen (VO2 MAX) used by your body during exercise. After your body got in the VO2 MAX area, it will continue to consume oxygen for hours after the workout. HIIT training also boosts your metabolism for as long as 48 hours after your training routine has ended having a longer, more powerful effect than you’d get from a regular workout. HIIT also helps you gain lean muscle mass easier. Gets you into shape faster Another great thing about HIIT, is you can increase your fitness level faster that using the classic, sustained effort type of workout. It’s great for people that are trying to quickly get back into shape, as well as for individuals that are already active but fell they’ve reached a plateau. Keeps your heart healthy What happens during the high intensity time intervals is that your heart gets pushed to maximum (or close) effort, something most of us are not getting at all. A 2006 study proved that after 8 weeks of short-term sprint interval training the subjects were able to bicycle 2x longer than before the study, while keeping the same pace. One of the most versatile forms of training Because pretty much any form of exercise can be incorporated into a HIIT routine you can still do your favourite types of workouts. Anything from running, cycling, swimming, climbing, rowing and CrossFit training to weight-lifting and body weight exercises you can do at home. A few interval training methods Tabata : 3 minute warm-up; 8x 20 seconds high-intensity/10 seconds rest. Total time: 4 minutes Varied : 3 minute warm-up; 12x 60 seconds high-intensity/75 seconds low-intensity. Total time: 27 minutes Mix it up: 5 minute warm-up; 8-rep weight training sets/1-2 minute of cardio exercise, repeated for up to 45 minutes. Start H.I.I.T’ing today!