Monday, May 21, 2012

MMM: Burn more calories after you workout!

Happy Monday y'all! Today's edition on Making Monday's Motivational is all about High Intensity Interval Training {HIIT}. Does the high intensity part freak you out a bit? Well, don't let it! I'm telling you, adding in some HIIT workouts to your weekly routine will really help you to improve your fitness and make you feel good about yourself!

Last Week's Workouts
Monday: 45 minutes of Dance Central; Core Workout
Tuesday: OFF
Wednesday: 5 mile run {8:30 pace}
Thursday: 40 minute power walk with the pup
Friday: 3.25 mile run {8:29 pace}
Saturday: 3.5 mile run {8:32 pace}
Sunday: Walked around the zoo and Galleria; 40 minutes Dance Central

Now let's talk about HIIT. HIIT can also be called sprint training. It is an exercise that alternates short periods of intense anaerobic exercise (sprinting) followed by a less intense recovery period. HIIT workouts are recommended to be from 10-30 minutes. Wanna know the best thing about intervals? Due to the intensity of the workout, you end up burning more calories post workout! The harder you work during your HIIT workout, the more it will pay off afterwards. It really doesn't get much better than that. HIIT conditions both your anaerobic and aerobic energy systems. The higher intensity increases your metabolism which in turn, takes it longer to return to its original starting point. This increased length of recovery time {which equals increased time at a higher metabolic rate}, in turn, helps your body burn more calories.

Not a runner? HIIT workouts don't have to be sprinting and jogging! All you need is a cardio exercise that you can do at two intensity levels! Some examples: cycling {road or stationary}, elliptical, stair stepper {may be harder and slightly more dangerous at higher speeds!}, rowing machine. Below are several different options of intervals for you to try!

{Level is on a scale of effort from 1-10, 1 being lowest - slow, easy walking; 10 being highest - fastest possible sprint for your body}

Sprint hard for 60 seconds (Level 7-8)
Recovery jog for 60-90 seconds (Level 3-4)
Repeat roughly 10 times for a 20 minute workout.

Sprint hard for 90 seconds (Level 7-8)
Recovery jog for 2 minutes (Level 3-4)
Repeat 5 times for a 17 minute workout.

Sprint your hardest for 10 seconds (Level 10)
Recover for 20 seconds at an easy speed (Level 4)
Repeat intervals for 10-20 minutes

Sprint for 2 minutes (Level 8)
Recover for 2 minutes (Level 5)
Repeat 10-15 times for a 20-30 minute workout

Increase repetition to lengthen workout time. Try to keep it around 30 minutes or less depending on the intensity

These are just a few examples of intervals you can perform. Feel free to change it up or shoot me an e-mail if you want some other options!

I'll leave you with my new favorite motivation quote I recently found on Pinterest:

Source: lindawagner.net via Amy on Pinterest


Happy Monday!

Until next time...
With love and God bless,

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