Top 3 Tips for High Intensity Interval Training
What is HIIT / High Intensity Interval Training?
High intensity interval training, also known as HIIT, is training in bursts of >80% max heart rate combined with relative rest periods. It can be shorter work intervals and longer rest intervals, or it could also be a 1:1 ratio where work and rest intervals are equal in length. It can be done as running, swimming, biking/spinning or with weight training exercises (with light weights) The goal is to push yourself, submaximal or supramaximal!
Looking for an effective HIIT workout? Check out our 25 Min. Real Time, All Levels, At Home HIIT Workout (no equipment needed) led by our physiotherapist, Stefanie!
Tip #1: Do at least 2x per Week
Improves VO2 max (your body’s ability to uptake oxygen) and cardiovascular health
Improves blood pressure
Improves insulin sensitivity and cholesterol profile
Tip #2: Be Time Efficient
For people who are trying to fit workouts into a shorter amount of time, HIIT is a great option. You can get similar cardiovascular benefits and calories burned in a shorter period of time than moderate intensity continuous training.
An increase in EPOC (excessive post exercise oxygen consumption) promotes fat dominant energy consumption
Adds 6-15% more calories burned from workout
Can be shorter duration of a workout for similar amount of energy expenditure at MICT (moderate intensity continuous training
Tip #3: Do What You Like, You’ll Be More Likely To Succeed!
There are a lot of claims that HIIT is the only way to lose weight, however there is no significant difference in fat reduction/body composition between HIIT and MICT. But if you’re doing what you like, you’ll be more likely to succeed!
Remember, this is just general information.
If you have specific medical conditions, are experiencing pain, or you’re just not sure where to start when it comes to exercise, please remember we’re here for you.
适合办公室工作人群的拉伸运动 因为疫情期间不能去办公室，我们会发现在家里工作是一件需要适应的事情。我也一样！当你们记住每个小时休息的时候可以试试这些拉伸动作。 Stretch #1: 墙上天使 10次 开始背部靠着墙壁 收紧腹肌，轻轻的让两边肩胛骨向中间收紧， 让手背贴着墙...
体重训练（最有效率的运动） 有很多医生和科学家都建议用增强免疫力系统来抵抗新型冠状病毒肺炎。 你们听过运动和好的生活习惯是最好的药物这句话么？ 加强免疫力的方法: 1. 每晚睡够7-8个小时 2. 健康的饮食（加拿大政府的健康饮食指南） 3. 有个有效的缓解压力的方法 4....
设计最佳家庭办公室的技巧 因为疫情期间不能去办公室，我们会发现在家里工作是一件需要适应的事情。我也一样！所以我想给大家设计3个家庭办公室的小技巧。 Hack #1: 座椅 最重要的是要舒服。 座椅的高度 最理想的高度是让膝关节在90度左右...
帮我们坚持日常锻炼的方法 我们知道在疫情期间大家的生活都受到了很大的影响，当你在努力保持理智还同时兼顾孩子和工作的时候，锻炼是很容易被忽视的，即使像我们这些健康专家也不例外Tip #1: 要随时记住是什么给你锻炼的“动力”...
What exercises can you do to prepare for pregnancy? Pelvic floor health is important for a huge number of things. One thing that people do not...
Why should you see a physiotherapist? Most people associate physiotherapy with treatment of musculoskeletal injuries in general. However, the scope...