Summer is over and the cold weather is moving in, and along with it comes Halloween, Thanksgiving, and Christmas – all holidays that usually result in the over-indulgence of food. The cold weather can be a major deterrent when it comes to getting up and going for a jog in Tyler Park, or even getting to the gym.
If you don’t have the time or motivation to spend hours working out, try HIIT fitness, the quickest yet most effective workout for staying in shape during these cold months.
What is HIIT?
High Intensity Interval Training (HIIT) is the idea of switching between low to moderate intensity and high intensity intervals. HIIT is more effective than normal cardio (such as going for a long and moderately paced jog) because it allows you to increase your aerobic and anaerobic endurance while burning more fat.
According to a study by Wilson et al. of the University of Tampa, HIIT cardio is more effective in burning fat and sparing muscle because it activates more muscles. With low intensity or steady state cardio, your metabolism adjusts quickly, causing you to have to work harder to achieve the same results. Not only will you spare muscle and burn more fat while doing HIIT, but for those of you who dread cardio, you can get it over with in only 15 to 20 minutes.
HIIT can be achieved in many ways:
- Running – Many treadmills actually have an interval training option on them. When starting out, pick a high intensity speed that will mean an all-out sprint that you can maintain for 30 seconds. Then select a low intensity interval speed that will be a light jog that will allow you to catch your breath and prepare for your next high intensity interval. The low intensity interval should last about a minute to a minute and a half. If you hate the treadmill, use a stop watch. You can also be creative with it and use mailboxes in your neighborhood as markers, sprinting from one mailbox to another, then jogging between the next two, and repeat.
- Bike – Most stationary bikes will give you the RPM’s of your cycling, so find a comfortable pace and take note of those RPM’s. You can then rotate between intervals of that comfortable RPM and an all out sprint as fast as you can pedal on the bike.
- ROM Machines – These allow you to exercise using a full range of motion and incorporate a variety of muscle groups. ROM Machines , such as the XLR8, activate your abs, chest, triceps, biceps, forearms, back, shoulders, and lats in the upper body workout. The lower body workout recruits the use of quads, glutes, hamstrings, and calves. Apply the principal of HIIT to these and you will reap the benefits of the XLR8 such as quick, intense, and effective workouts that activate multiple muscles and save you time.
Try to push yourself a little longer or faster with every workout. You will never look at cardio the same way again! Bucks County gyms in the market for ROM machines should contact XLR8 at 1-877-760-4994.
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