getMOVING
and training for fat loss. Many first time exercisers looking to get in shape will spend hours jogging on the treadmill or plugging away at low resistance on the elliptical machine with a timed goal in mind. They monitor their progress primar- ily by the amount of time spent on the exercise rather than the quality of the training. However, I would argue, long duration steady-state cardio exercise can be detrimental to both fat loss efforts and fitness goals. Fortunately, effective exercise needs to be neither long nor repetitive. Many people have heard of interval training but the “fat burning” program on the treadmill with a few quicker bursts is not what I’m talking about. High Intensity Interval Training (HIIT) involves short durations of high in- tensity training combined with very slow movement rest periods. You may be think- ing “oh, well I am just getting started so I can’t do that”. Not True! HIIT training is an option for all training levels. If you are just getting started you can try walking quickly on an incline for 30 seconds fol- lowed by one minute of walking slowly on a flat treadmill. For more advanced exercisers this may be in the form of a 45
C HIIT
ardiovascular exercise is probably the most controversial and dis- cussed element of physical fitness
second incline sprint followed by 30 sec- onds of slow incline walking. With this protocol it is possible to
achieve an effective fat burning workout in 15 minutes and no longer than 30 min- utes. I know, you’re thinking “wait, she is telling me that it is better to exercise for 15 minutes than 60?” Yes! Here is why. Long duration steady-state cardio burns MORE calories from fat during exercise but very little after the workout. Con- versely, proper HIIT training encourages the body to burn FAT for the next 24+ hours. When you add it together, HIIT not only produces a greater calorie burn but a higher percentage of the calories come from fat. The other major issue with long dura-
tion steady-state cardio is hunger. I often hear of people committing to training for endurance events, like a half marathon, in order to lose weight. However, when race day arrives they actually weigh more than they did when they started. How is this possible when the training burned SO MANY calories? Unfortunately long dura- tion cardio increases hunger hormones— like ghrelin—and often these cravings are for starchy foods rather than chicken and broccoli. Additionally, many feel that the long bouts of exercise leave them in a place where they deserve a reward and
use it as a means of justification saying ,“Oh I just ran 10 miles, I deserve this brownie sundae”. To get started with HIIT I recommend
the following:
1. Pick your mode of exercise (bike, track, treadmill, elliptical) 2. After a 5 minute Warm Up choose a very challenging speed, resistance, and/ or incline and push yourself as hard as you can for 1 minute maximum. You should be breathless and really ready for the rest period. 3. Rest at a very slow pace and low re- sistance for 1 minute 4. Repeat until you complete 20-30 minutes 5. Cool Down
As you advance, you will be able to increase the work duration while also decreasing the rest portions. Below is an example of a Beginner-Intermediate Level Incline Walking HIIT session. Adjust Speed or Incline to match your fitness level. If you have any underlying medical condi- tions please consult your physician before beginning exercise.
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Emily Saunders is a Metabolic Effect Certi- fied Personal Trainer and Fat-Loss Coach and a part of JillFit Physiques. Please con- tact her at
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Emily Saunders
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