High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) alternates short, intense activity bursts with brief rest or low-intensity periods. This approach maximizes effort in a short time, achieving results comparable to longer cardio sessions.

Unlike steady-state cardio, HIIT spikes your heart rate, boosting calorie burn and improving fitness even post-workout. Typical HIIT exercises—like sprints, burpees, or cycling—are performed for 20-60 seconds at near-maximum effort, followed by brief recovery, repeating for 10-30 minutes.

HIIT creates an "afterburn" effect (EPOC), where the body burns more calories post-exercise to recover, enhancing fat loss and metabolism. Engaging both aerobic and anaerobic systems, HIIT improves cardiovascular health, endurance, and strength.

Basic HIIT Workout

Repeat the circuit 3-5 times, with 1-2 minutes of rest between rounds.

• 20 seconds of jumping jacks, 10 seconds rest
• 20 seconds of burpees, 10 seconds rest
• 20 seconds of high knees, 10 seconds rest
• 20 seconds of jump squats, 10 seconds rest
• 20 seconds of mountain climbers, 10 seconds rest

7 Minutes HIIT Workout

This consists of 12 exercises, each performed for 30 seconds with a 10 second break between sets. You can find the 7 Minute Workout pretty much anywhere, here it is on YouTube and the New York Times website.

1. Jumping Jacks
2. Wall Sits
3. Pushups
4. Abdominal Crunches
5. Step Ups
6. Squats
7. Triceps Dips on Chair
8. Plank
9. High Knees Running in Place
10. Lunge
11. Pushups and Rotation
12. Side Plank

Precautions and Considerations

While HIIT is effective and time-efficient, it’s also demanding. The high intensity of these workouts can increase the risk of injury if not performed with proper form or if overdone. Here are some key precautions:

• Warm-Up: Always warm up thoroughly to prepare your muscles and joints for the demands of HIIT.
• Listen to Your Body: If you’re feeling fatigued or experiencing pain, take additional rest or modify exercises to reduce intensity.
• Rest and Recovery: Since HIIT is intense, it’s important to allow for adequate recovery between sessions. Two to three HIIT workouts per week, with rest days or lower-intensity workouts in between, is generally recommended.
• Form Over Speed: It’s better to perform exercises with proper form at a lower intensity than to rush through them and risk injury.

Swimming | Sendō

Unlike running, swimming is a low-impact sport. This makes it an ideal recovery exercise, especially after a high-mileage run or weightlifting.

SendōMidori Sendō

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