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Healthy Fitness Challenge – Article 9

Posted: March 26, 2014 - 12:38pm

Summer is coming. Many of us already have our camping and fishing trips and other activities on the calendar.  The kids will be out of school. The in-laws are visiting from the Lower 48. How do we keep fitness a priority when we have so many demands for our time?  For efficiency and effectiveness, nothing beats high intensity interval training, or HIIT.

Tip of the week: Make at least one of your workouts intervals. 

HIIT is what it says- high-intensity. In general, push yourself really hard, giving it your all, for a short period of time, then have a short period of recovery of less intense work. With HIIT, the workouts are shorter, 30 to 60 minutes, but you’ll actually be working harder than the person doing a marathon session on the treadmill next to you.  HIIT promotes maximize fat loss while maintaining muscle within a shorter time frame and also is great to train for sports as the movements are done in explosive/high speed ways.

 HITT training generally uses a variety of movements, which is a great compliment to a program that might be primarily running, cycling or some other discipline or fitness passion. Using multi joint actions and targeting large muscle groups, exercises used in HITT formats will produce increases in strength, endurance and cardiovascular performance. Some impact is beneficial to our bone health. HITT training is in a controlled environment where the impact potentials are modifiable and progressive.

 HIIT increases metabolism. Not only do you burn more calories during the actual workout, but you also rev up your energy burning systems throughout the rest of day for a higher total daily caloric burn beyond your normal activity day. When you push so hard in short intervals and give little recovery time, your body tries to replace the oxygen used during the exercise. Putting o2 back in the systems requires calories which means you continue to burn more calories post exercise.

Exercise of the Week: Bridge with Leg Lift

Lay on your back with feet on the floor shoulder width apart. Lift your hips to create a bridge. In bridge position, extend one leg up, perpendicular to the floor. Lower and lift hips with leg extended for 8-13 repetitions. Repeat other leg. Need more intensity – increase the reps. See the video demonstration facebook.com/thealaskaclub.

 

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