Out & About July 2017

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HIIT or high intensity interval training is a
popular method used in the fitness industry
that you may have heard of especially in the
last few months as its popularity seems to keep
increasing.
It generally involves bursts of intense exercise,
with rest periods and takes place over a
relatively short period of time, generally 15-30
minutes, but can be as little as four.
It is an effective way of training, but it isn’t
suitable for everyone and you should check
with your doctor before you start such an
exercise programme.
It is also important when you are performing
new exercises to warm up appropriately and
make sure you can execute the moves safely
and correctly before doing it at the intensity
required for HIIT.
You may need to start with an easy routine
then increase the difficulty, working up to the
more challenging workouts.
Why do HIIT?
n If you don’t have much time to exercise HIIT
is a great way to work out, burn calories
and increase your fitness levels without
having to devote hours to do so.
n It prevents boredom. If you often find
yourself getting bored when you train,
throw in some interval training to mix it
up, workout time goes quickly and the
exercises can be varied.
You will feel like you’ve had a workout even
though it doesn’t take long.
n It has been proven that doing high intensity
training can increase your metabolism.
It can lead to an increased production of
human growth hormone for up to 24 hours
after workout, so your body can burn more
calories during that period.
n You can do it anywhere, in the gym, at
home or outdoors, the choice is yours.
n No equipment is needed. There isn’t any
special training equipment required. All you
need, is a way to track time. Whether you
want to use your watch, a stopwatch or
an interval app (so you don’t need to keep
resetting the time) will mean you can have
the appropriate effort to rest ratio.
Record your workout, exercises and times.
That way you know what you can do for your
next session and push yourself harder.
You want to be giving maximum effort to get
your heartrate up during your work period,
during your rest period your heart rate will
come back down ready for the next interval.
You may find it useful to get yourself a
heartrate monitor. This way you can track
how hard you are working, how quickly you
are recovering and see improvement in your
fitness over time.
Hopefully you will give HIIT a go and try
something new, for more workouts or HIIT to
target your specific needs get in touch, we are
always happy to help.
Give yourself some love this February. As
winter draws to an end and Valentine’s day
approaches, February is a great time to
improve your health and fitness says Vicki Brown
7
Personal trainer Vicki Brown is the founder
of LiveFitNow, based in Wash Common.
For a free consultation, more information
and links to online home fitness videos, visit:
Running (you can apply this to
walking, bike or hills depending
on fitness levels and goals).
Beginner: 20-second sprint, one
minute rest (either walk or stop).
Repeat 10 times.
Intermediate: 60 seconds run,
two minutes rest. Repeat five
times.
Advanced: Two-minute run, 30
seconds rest. Repeat 10 times.
HIIT targeting the
‘Love Handles’
30 seconds on, 10 seconds rest
Mountain climbers
1. Begin in the plank
position with your right knee by
your chest and your left
leg extended. 2. Switch your
bent leg and straight leg
simultaneously as if you were
running and repeat
Russian twist
1. Sit with your feet hip-width
apart, flat on the floor and clasp
your hands out in front of your
chest. 2. Lift your feet slightly off
the floor, balancing on your
coccyx. 3. Twist to the right
without dropping your feet then
return to centre. 4. Twist to the
left and return to centre.
5. Repeat without dropping
your feet
V-ups
1. Lie flat on the floor on your
back with your arms extended
straight back behind your head
and your legs extended.
2. As you exhale, bend at the
waist while simultaneously
raising your legs and arms
to meet in a jack-knife or V
position. 3. While inhaling, lower
your arms and legs back to the
starting position
Full Body HIIT
30 seconds on, 10 seconds rest
Burpees
1. Drop to floor into a plank
position from the standing
position. 2. Thrust your knees
toward your chest into a low
squat position. 3. Jump as high
as you can from the low squat
position. 4. Land in the standing
position with your knees slightly
bent. 5. Repeat
Squat jumps
1. Stand with your feet together.
2. Lower into a squat and swing
your arms back behind you, and
then quickly jump up, swinging
arms overhead. 3. Land into a
squat position with your feet
hip width apart, and swing your
arms back again. 4. Repeat as
quickly as you can, jumping in
and out with your feet each time
High knees
1. Beginning in the standing
position, raise and lower one
knee at a time as if running in
place. Bring the knees to the
same height as the hips and
keep your thighs parallel to the
ground. 2. Alternate legs and go
as fast as you can.
Heel flicks
1. Start running on the spot
or jogging kicking your heels
towards your butt. 2. Try to
touch your heels to your butt
each time
Spotted dog
1. Begin with one leg and the
opposite arm forward. 2. Jump
in a scissor motion with
opposite arm and leg
backwards and forwards.
Sprint on the spot
1. Begin by running on the spot.
2. Speed up by driving with the
arms and lifting your knees up
high and fast.
Jumping jacks
1. Start with your feet together
and your arms at your side.
2. Open your legs and bring
your arms up and out in one
swift motion and then jump
back to the start position and
repeat.
Mountain climbers - see
above
HIIT WORKOUTSYOU CAN TRY
Let’s do
HIIT