By Anothony Dominic
At FITOLOGY, Gottschall doesn’t
hesitate to advertise HIIT’s many
benefits. In her presentation, she
uses research data to demonstrate
that HIIT can lead to boosts in vigour,
Gottschall
precribes a specific
weekly HIIT formula
to her clients: 2
high-intensity
sessions, 2 or 3
strength sessions
(never back to back),
2 or 3 moderately
intense cardio
sessions and 1
flexibility session.
self-esteem and total sleep time and
sleep quality, while diminishing one’s
sense of tension, confusion and total
mood disturbance.
Balance And Prescription seconds to three minutes) early
in a HIIT ession in order to boost
members’ heart rates. Tuck jumps
are one of her favorite exercises that
can elevate heart rates early in a
session, she said .
Finding the right balance with HIIT
can be as much of a challenge
for club operators as it is for their
members. Gottschall often imagines her clients
on an X-Y-Z coordinate axis and tries
to ensure they’re exercising in every
direction—vertically, laterally, etc.
Gottschall prescribes a specific
weekly HIIT formula to her clients:
two high-intensity sessions, two or
three strength sessions (never back
to back), two to three
moderately intense cardio sessions
and one flexibility session. “Helping [clients] understand the
‘why’ [behind HIIT] is huge in getting
them in the door,” Gottschall said.
“If you can get them into that
[heart-rate] zone, there is a little bit
of magic with respect to what [HIIT]
will create physiologically, and the
feelings they have after are really
something that keeps them coming
back and is unlike no other.”
Warmups are one aspect of HIIT that
Gottschall believes many trainers
overlook. She recommends a three-
to-five-minute integrated warmup at
the beginning of every session. The
warmup should be fairly intense and
can dictate intensity for the rest of
the session, she said.
Gottschall recommends that trainers
administer the longest intervals (90
WHAT’S NEW IN FITNESS - SUMME 2018
The “HIIT - Creating Safe and
Effective Programs that Generate
Results and Revenue,” webinar is
available on demand here:
Article originally published in Club
Industry.
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