HIIT THURSDAY

Get off the treadmill and try something new! First of all it’s boring and secondly you aren’t going to see changes. Save your time all you need is 20 minutes. Challenge yourself with High Intensity Interval Training AKA HIIT! Why should I be doing HIIT? Let me count the ways…

1. Efficiency – Research shows that you can get more done in 15 minutes of interval training than waisting an hour on the treadmill.  According to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training. Stop wasting your time on the treadmill and start interval training.

2. Burn More Fat – Not only do you burn more calories during HIIT workouts, but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after a steady paced run.

3. Healthier Heart – Most people aren’t used to pushing themselves into anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.

4. No Equipment Necessary – Think Burpees, sprints, and jumping.

5. Lose Weight, Not Muscle – Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores.
6. Increase Metabolism – In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450% during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!
7. Do It Anywhere – Go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have.
8. Challenging – This is not a workout you can do while reading a magazine or chatting with your friend. Because it’s so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results.
Example HIIT Workout 
Try this today! Make sure to be quick and push yourself. Use a timer and
30 seconds of work followed by 35 seconds of rest. Repeat circuit 4 times.
1. Burpees
2. Jumping Jacks
3. T push-ups
4.  High Knees
5. Mountain Climbers
Check out HIIT classes at SportFit in Severna Park and my Bootcamp in Annapolis and Broadneck today! E-mail me if you have questions or for class information.

Exercise of the Day!

If you train with me you have used a sandbag! The sandbag is an excellent functional training tool to build strength, improve balance and increase metabolic demand. It can be used for a variety of movements – rows, lunges, squats, presses, etc. Try out this sandbag rotational lunge today!

 

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Hold a sandbag by the neutral grip handles. Perform a reverse lunge, and begin to rotate the sandbag to the same side as the stance leg just outside of the hip. Drive explosively upwards through the front heel — this will cause the sandbag to project out in front of the body. Quickly reverse lunge on the opposing side to receive the weight and repeat.

Have a great day!

Priscilla

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