A Christmas HIT – guest blog by David Kingsbury PT on HIT training (Part 2)
Following from the previous blog A Christmas HIT exploring the science behind exercise and fat loss, here's some exercise ideas you can try.
Finding the time
According to the British Heart Foundation, the two most prominent factors behind below-par levels of exercise were work commitments and lack of leisure time.1 One of the greatest benefits of HIT is that just 20 minutes exercise will do the trick, providing the intensity is high enough. Generally speaking, the intensity you are aiming for is somewhere between 75 and 90% of your maximum heart rate. You can calculate your maximum heart rate using the following equation: maximum heart rate = 208 – (0.7 x your age).
Are you ready for it?
If you are new to exercise, it is advisable to gradually build up to working out at this sort of intensity. But if you exercise regularly and are healthy, why not take 20 minutes of your day, three times a week during (and after) your Christmas break to experiment with HIT? Then you can see for yourself how effective a tool it is in managing body composition. Although many of the scientific studies were conducted on stationary cycles, HIT sessions are also perfectly suited to perform with your bodyweight in the comfort of your own home.
Why not try the following exercises which will give you a taste of HIT, or in this case a specific kind of HIT called Tabata? If you are not familiar with Tabata, the work period is 20 seconds followed by a 10 second rest. Complete 8 sets of work before stopping to rest (totalling 4 minutes).
Circuit 1 (repeat x 2):
Circuit 2 (repeat x 2):
British Heart Foundation Health Promotion Research Group. Physical activity statistics 2012. British Heart Foundation: London.
P.S. What do you call an Elf that sings? A wrapper!
For more information on David's personal training services see http://www.dkpt.co.uk/
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