Bring it up a notch with a different approach to HIIT…

I’m preachin’ it again!  High Intensity Interval Training (HIIT) is the absolute way to go if you are looking to shape your body and see results quicker than traditional approaches.  HIIT has the ability to help you see results quicker than traditional methods of training by releasing growth hormones, increasing your VO2 max, and pushing your body to its limits working at max or near maximum abilities.  It is also a great training technique to help get your heart to recover quickly.  Getting your heart rate to recover means bringing it down to levels that are lower than they were while working out at a higher intensity.  For example, when performing an interval workout, you may get your heart rate up to 176 beats per minute (bpm).  Within a minute you are able to bring it back down to 116.  Your heart rate does not have to work as hard to pump blood because it is getting stronger with each training session.

Why is recovery heart rate so important? Well, imagine if your heart rate never, ever recovered after a workout.  It would probably explode!  Being able to get your heart rate to recover quickly means YOU being able to recover quickly.  The faster it slows down, the less exhausted you are.  Your breathing slows down.  You are no longer huffing and puffing.

Most people think of cardio as the only form of HIIT.  Even endurance athletes throw in some HIIT in the form of sprints.  This allows them to have a faster recovery heart rate and a heart that is able to pump blood more efficiently without causing too much exertion on the athletes’ part.  But, don’t think of HIIT as purely cardio.  You can perform HIIT with weights as well. One of the ways you can do this is by lifting heavy weights maxing out between 8-12 reps.  Maxing out at this weight at 8-12 reps means you can’t lift a single rep more if your life depended on it.  Follow this with little rest between sets, no more than 30 seconds tops.

Combining this type of HIIT with weights, along with HIIT with cardio, you have a pretty solid workout program.  OnFitness magazine just put out an article that states combining these two types of exercises will have “the heart muscle itself begin to increase its contractility and its ability to pump more blood per beat”.  Contractility is the “intrinsic ability of heart muscle to generate force and to shorten, independently of changes in the preload or afterload with fixed heart rates”.

Here is a workout that I do that combines both heavy weight and cardio HIIT for the lower body.  I’ll also throw this on my workout page for quick reference.

I take 4 of the exercises that I do for my glutes (which you can find on my workout page).  I perform them 10 reps and I’m lifting heavy.  I run through each exercise one time, 10 reps each.  After each set, I jump on the elliptical and go hard for 2 minutes.  Remember, if you don’t have cardio equipment get a jumprope, do jumping jacks, run the stairs in your house, run in place…whatever you need to do!  After this I take a minute break and run through it again a total of 3 times.  Here’s the program:

5 minute warm up on elliptical (cardio of your choice)

10 reps of each: squat, deadlift, walking lunge, side box jumps

2 minute of elliptical going hard

1 minute water break

Repeat 2 more times

5 minute cool down on elliptical at end

I will use this in place of my traditional glute workout since I am utilizing the same muscle groups.

Listen to your body.  If you are feeling pain or something doesn’t seem quite right, then slow down.

 

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