professional in the field of exercise sci- ence to help design a safe and effective HIIT program.
Fat Burning Effect
One of the greatest benefits of HIIT is the fat burning effect it produces. The fat burning effect after exercise is known as the residual effect. The residual effect is the amount of time it takes for heated muscle to return to its cold relaxed state (homeostasis). The intensity of the exer- cise will determine how long the residual effect will last. It has been known that the HIIT system can produce a residual effect time of 2-8 hours after an intense exercise bout. During this time, fat is the primary fuel being burned. Remember, sugar is the primary fuel during the high intense contractions, but fat is used after the exer- cise during recovery, this is the magic of HIIT. The heating effect of the exercise has made the muscle permeable allowing fat to get consumed and oxidized. Fat also helps restore the body back to its normal physiological levels following exercise. The more you heat, the more fat the cells eat.
There are great benefits to high inten-
sity interval training when performed cor- rectly. If you feel that HIIT is something you want to try, please consult a profes- sional trainer before starting.
HIIT Programs: Here are some examples of High Intensity Interval Training.
Program 1: For the non-gym member: Duration: 5 minutes Frequency: 3 times per week, Mon, Wed, Fri or Tue, Thurs, Sat.
Intensity: 85-90% maximum effort
Instructions: Have a stopwatch or timer present to keep track of the time. Make sure you are in a wide open space. You will first start with a light warm-up. Then you will go into the workout. Perform each exercise for 1 minute. Go through each exercise consecutively without any rest. You will be working at a high inten- sity.
Exercise Circuit: Warm- Up Phase: Run in place at an intensity of 30-40% maximum for one minute. Followed by one minute of jump- ing jacks. Workout Phase: Perform each exercise for as many reps as possible for one minute. Complete each exercise only once. No resting!!!
1. Push ups
2. Prisoner Squats: Place your hands behind your head, keeping back straight, squat down to 90 degrees and then come back up to the starting position. Look straight ahead to keep the back aligned in the neutral position. 3. Running in place: Same as the warm- up, except much faster working at 85- 90% maximum effort. 4. Jumping Jacks: Same as the warm-up, except much faster working at 85-90% maximum effort. 5. Modified Curl Ups: Lie on back, knees bent, feet flat on floor. Cross arms across chest. Keep your chin up and curl up 2-4 inches, just enough to contract the abdominals, the back remains in contact with the floor.
Bonus exercise After the fifth exercise if you want to add a core stabilizing exercise you can per- form a Straight Arm Plank.
Straight Arm Plank: In a prone position push up off the floor until both arms are completely extended, while at the same time balancing on your toes. Your shoul- der, hip, knee and ankle joints should all be aligned in a straight line. Pull your abdominals in to help support the lumbar spine. Hold this position for one minute.
Program 2: For the Gym member: Duration: 5 minutes Frequency: 3 times per week, Mon, Wed, Fri or Tue, Thurs, Sat.
Intensity: 85-90% maximum effort
Instructions: Have a stopwatch or timer present to keep track of the time. Make sure you are in a wide open space. You will first start with a light warm-up. Then you will go into the workout. Perform each exercise for 1 minute. Go through each exercise consecutively without any rest. You will be working at a high inten- sity.
Exercise Circuit: Warm- Up Phase: Walk on a treadmill for 2-3 minute. Followed by one minute of jumping jacks.
Workout Phase: Perform each exercise for as many reps as possible for one minute. Complete each exercise only once. No resting!!!
1. Dumbbell Chest Press 2. Lat Pulldown 3. Dumbell Squat
4. Barbell Clean and Press 5. Modified Curl Ups: Lie on back, knees bent, feet flat on floor. Cross arms across chest. Keep your chin up and curl up 2-4 inches, just enough to contract the abdominals, the back remains in contact with the floor.
Daryl Conant, is an Author, Exercise Physi- ologist, Natural Bodybuilder, and owner of Fitness Nut Enterprises in Kennebunk, Maine. He has devoted his life to the pur- suit of fitness and nutrition. Over the past 25 years, Daryl has taught thousands of people how to exercise and eat correctly. He is available for consultations and can be contacted at
www.darylconant.com.
12 Essential Living Maine ~ July/August 2014
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