any cardio machine for anywhere from 10–30 minutes in duration. Avoid going straight into a HIIT workout. You need to establish a foundation before you start to ramp up your intensity.
One way to tell if you are ready to engage in a HIIT workout is by gauging how fast your heart rate falls below 120 bpm or less. The quicker your heart rate declines as you recover, the stronger and more efficient your heart is becoming. The opposite is true when gauging if you are ready for some high-intensity work. For example, if your heart rate jumps from 90 to 130 bpm in a minute or less while performing “mild” cardio work, this is an indicator you need to spend more time building a solid cardiovascular foundation. As always, meet the workout where you are, and always get a physician’s clearance before engaging in any workout routine. See below for some more fitness tips that are sure to be a “HIIT” in your workout game.
“HIIT” Tips
*HITT workouts are very efficient because they take you out of your “auto pilot zone.” They make your body a fat burning machine and are far more helpful than the 45-60 minute steady paced workout. Trust me; I have done the field work.
*With any interval workout, start with doing 1-3 minutes total for the workout if needed. For example, perform jumping jacks for 15 seconds and recover for 45 seconds. Do one to three rounds total.
*Record your heart rate before, during, and after your workout if you can.
*Your resting heart rate (around 70 bpm) should be taken before you get out of bed in the morning for an accurate reading.
*If you have a heart rate monitor to use while working out- USE IT!
*Your Target Heart Rate Zone is where you burn body fat and is determined by your age. When your heart rate is generally between 120 bpm and 160 bpm, you are burning body fat.
*During these intervals, your heart rate might reach 180 or higher. As long as your heart rate is not over 180 for a period of longer than one minute, you will be in your anaerobic threshold. After you work hard for (x) number of seconds, you will have a designated recovery period where you want your heart rate to drop.
*Your goal is to see your heart rate drop close to 115 bpm as quickly as possble. The faster your heart rate begins to drop, the stronger your heart is becoming.
*If your heart rate does not start to fall within 15 seconds of finishing a high-intensity interval, or if it spikes up even higher, it is imperative you see a physician immediately. A high heart rate that doesn't fall quickly could be an indicator of cardiovascular disease.
“Rules” for Workouts
*Never repeat the same workout two days in a
row. This is due to the body’s quick ability to adapt to the intensity at which you are working.
*The more variety you have in your workouts, the more fat you will burn, you will have less “Overuse Injuries,” your routine, won’t be so “routine,” and you won’t experience feeling burnt out from your work out.
*Remember to choose modes of exercise that work best for you.
*Do not weigh yourself daily. Go by how you feel, and how your clothes fit.
*Give yourself a reason to stay motivated. Save up for something that you have wanted for a long time. For example, for every work out you complete put one dollar in a jar. For every work out you miss, remove one dollar. Now that's motivation!
Questions? Comments? Suggestions:
Email me at writeonmissamy.com and I will be happy to address any and all things fitness!