This month we are talking about health and wellness! We've covered inflammation, autoimmune disorders, insulin resistance and more. Today, I want to focus a bit on exercise and the role it plays in achieving health and wellness! For anyone not exactly sure what this acronym stands for, it is High Intensity Interval Training.
Is it Effective?
Studies show that HIIT:
Is it Difficult?
- boosts metabolism
- burns fat
- continues to burn fat for about 24 hours after you complete the workout
Although the intensity level is high, it isn't something that requires any extra coordination or talent! You don't have to already be in shape to do it and anyone can start today to implement it into their daily routine.
Is it Expensive?
This is one of the best parts! It's totally free! It doesn't require any equipment. It can be done at home or in the big outdoors.
How do I do it?
It is as simple as starting at whatever point of fitness you are at. You can apply it to any sort of cardio you enjoy doing. For my example today, I'm going to use walking, but you can apply it to bike riding, swimming, hiking, etc.
- Start out for 3 minutes at a gentle walk. The idea is to get your body moving, but don't worry about pumping up that heart rate just yet.
- For 30 seconds, walk/run as fast as you can. Pretend a big old black bear is chasing you and run!
- Slow way down and walk for 3 minutes. Let your heart rate come all the way back down, catch your breath and take it easy as you keep moving.
- For 30 seconds again, walk/run as fast as you can.
- Repeat until your total work out time has been 20 minutes. Only do as much as you can do, don't push yourself harder than you should, but also don't be afraid to push yourself harder than you normally would. 30 seconds isn't very long! We can all do something really hard for 30 seconds!
As you adjust and get better at this, you can increase your high intensity part to 45 seconds or a minute. But always give yourself complete time to recover. Part of what makes this work so effectively is changing it up so much on your body!
Physical therapist Ross Brakerville said:
"If you exercise regularly, HIIT is a great alternative to your routine. Plus, this high intensity workout really gets the feel-good endorphins flowing."
It is also important to note that a 2011 study by Bachan et al assessed the effect of HIIT on Cardiovascular disease markers in adolescents. It report that "brief intense exercise is a time efficient means for improving CVD risk factors. A meta-analysis by Weston et al has identified that HIIT has more physiological benefits than Moderate Intensity Continuous Training in patients with lifestyle induced chronic disease. In fact, the improvements in cardiorespiratory fitness after HIIT are almost double that of MICT.
If you are just starting out, only do this every few days and input walking or strength training in between. Also be sure to get plenty of rest so you don't overdo anything or cause any damage to your body. I have also found it helpful to have a few essential oils on hand to help with stiffness or soreness.
Essential oils offer great support to whatever lifestyle choices you are making. I would love to share with you more on this topic and see how these oils can bless your life. Click HERE
if you would like me to contact you with more information.
I'm attaching a 30 day HIIT plan to get you started. This is geared for anyone who has been inactive, but can be changed up if you are more experienced and want more of a challenge. The idea is to get everyone up and moving to improve health and wellness!
**This workout, as with any workout, should be discussed with your doctor before beginning.
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