Almost everyone by now is familiar with the benefits of doing cardiovascular training, but do you understand which heart rate zone you should be in? Or how long you should be doing it? Most people we see at Absolute Personal Fitness tend to do around 45-60 minutes on a piece of cardio (treadmill, bike, elliptical) which is great for fat burning, healthy on the heart, and can prevent disease. There are however new ways that can not only boost your metabolism, but also burn the same amount of calories! I am talking about HIIT (High Intensity Interval Training). The concept is simple. You can burn 200-300 calories in as little as 20 MINUTES! Using a cardio piece of your choosing (running or incline walks tend to be most difficult) you want to start with at least 10 intervals. I would recommend doing a 1:1 ratio. (EX: 1 minute on 1 minute off) Cycling between the two for 20 minutes, you want to start around 65-70% MHR (you should feel like this is "somewhat hard" and should not be gasping for air) for the first minute, and 85-90% MHR for the 2ed minute (This should feel "very hard" and you should be unable to say a full sentence without talking a breath)
Its all about pushing yourself. You will be amazed at how great your body feels and adapts after only a few weeks, that's why its important to always try and up your speed or resistance to challenge yourself. HIIT is something I would recommend to my clients 2-3 times a week depending on circumstance, fitness level, and current goals. If you have questions or need guidance check out our Gyms Lakewood and Personal Training website or call us at 720-389-9693.
www.lakewoodpersonalfitness.com
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