Hitting your target with H.I.I.T.

Posted by on Sep 18, 2012 in An Apple a Week, Blog | 0 comments

Hitting your target with H.I.I.T.

Are you trying to lose weight? Are you trying to improve your physical fitness? Are you tired of the same old same old at the gym? Do you feel a need to “kick it up a notch?” Does saving time appeal to you? If any of these are true then you might to consider trying High Intensity Interval Training.

The concept is to kick up the demands on your body by a performing at the peak of your capacity for short bursts, doing a short working recovery and then ramping up your efforts again to elevate your heart rate to approximately 90% of your maximum heart rate (a good rule of thumb to determine maximum heart rate is to take your age and subtract it from 220) for about 30 seconds.You then ease up a little and do a lighter exercise for a short while to rest. Your working recovery target heart rate is about 60% of your maximum heart rate, ideally for 90 – 120 secs. Remember, it is a working recovery. Do not simply collapse and stop moving. Power walk or jog to bring your heart rate down, taking care to breathe properly (inhale through your nose, exhale through your mouth with deep, regular breaths).

After doing this for a few weeks you’ll feel your stamina improving, your explosive strength increasing and your energy levels skyrocketing. As soon as you start to witness positive benefits and noticing that your after workout recovery is shortening then take the work out to the next step: add weights to the routine, increase the time at 90% of maximum to 45 seconds and/or increase your resting time to 60 – 90 secs. Keep pushing yourself.

Upbeat music will help your heart rate; pick a genre that energizes you and that drives you. I’m a classic rock guy but anything from EDM to Southern Rap works. Just make sure it is powerfully energizing to you and that it creates in you a feeling of positivity.

Here is a sample workout, but don’t feel constrained by these suggestions. Any heavy cardio combined with weights or resistance training can elevate your heart rate sufficiently.

Box Jumps ( add weights to kick it up a notch) – 10 reps
Jump Rope – 30 secs (increase to 1 min as you advance)
Walk for 2 mins (reduce to 90 secs as you advance)
Shadow Box ( with weights?) – 25 jabs, each hand
Hindu Squat for 30 secs
Walk for 2 mins (reduce to 90 secs as you advance)
Burpees – 10 reps
Crunches – 10 reps
Walk for 2 mins (reduce to 90 secs as you advance)

Repeat for 4-6 cycles.

Other exercises to consider:
Back and forths
Rope work
Power squats
Depth jumps
Sled pulling

Remember to rest only as long as you HAVE to. The idea is push your body’s boundaries and increase your potential. Keep moving, keep breathing and make sure your keep an eye on your heart rate.

Legal disclaimer for our overly litigious society: this is not meant to be construed as medical advice. All opinions presented are those of the author. Please consult a physician before starting a new exercise routine. Neither Greener Grass Marketing, LLC or Edgar Sarmiento assume any liability for injuries you may incur. Please be careful and drink lots of water. Namaste.

I recommend heart rate monitors from Polar (www.polarusa.com) for tracking your heart rate.

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