Have you ever seen those people in the gym day after day, week after week, and possibly year after year putting in the time, effort and energy but never getting the results they’re after?
Want to boost your results? Interval training is incredibly effective. With high intensity interval training, or HIIT, you’re using short bursts of intense movements for up to a minute, then bringing your heart rate and intensity down for a few minutes until you’re ready to increase the intensity again. The entire workout can be less than 20 minutes but the impact is huge. You can do this with little or no equipment and the results come quickly – truly the perfect workout for busy professionals.
Using the RPE system (Rate of Perceived Exertion), you’ll be rating your exertion on a scale of 0-10. A 0 means you’re sleeping and a 10 means you need to get to an emergency room, so let’s leave both of those numbers out of the equation, okay?
Using the RPE system, here’s an example of an interval workout (without weight or plyometric movements) you can try using a treadmill, Stairmaster, elliptical or bike:
• For the first few minutes, just to get your body ready for what’s ahead, go at a pace you consider anywhere from a 1-3
• For the next 3 minutes, increase your intensity (raising the incline, resistance or speed) to a level you consider a 4-7
• For 1 minute, crank up the intensity to a level 8-9
• Now recover for 3 minutes at a level between 4-7
• You’ve recovered by this point, so give it another minute at a level 8-9
• Bring it down for 3 minutes at a level 4-7
• Repeat this cycle (steps 2-6) for another round or two
• Bring it down to a level between 1-3 to cool down
You did it!
Now, if you’re not exercising at all, just starting a walking program may work best. The idea is to start where you are and take it from there. Of course, check with your doctor first before beginning any exercise program.
Go get ’em!
Photo from here, with thanks.