- High Intensity Interval Training Guide - 521-healthdrinks.com/hiit 521 – Guide to High Intensity Interval Training Congratulations on getting started on your journey towards fat-loss and better health. It might not be an easy journey, but it will DEFINITELY be worthwhile! Just to whet your appetite, let’s start with a look at what HIIT can do for you. If you have any questions throughout this guide, don’t hesitate to get in touch! Benefits of Exercise : • Increased Lifespan (each 20 minute bout of exercise adds about 1 hour to your life) • Increased Brain Health (exercise increases the brains production of BDNF – Brain derived Neurotrophic Factor, a protein which helps to protect existing synapses and create new ones. This is why supplementing with Turmeric Neuro-Protective!) • Muscle Health (Exercise has been shown to not only slow, but REVERSE muscle aging, so it’s never too late to start) • Bone Health (Exercise can help to strengthen bones, and increase bone density. This is vital in minimizing your chances of things like Osteoporosis. Also, if done right, exercise will help with your posture!) • Heart Health (This is an easy one! You heart is rather important. Exercise will help to strengthen it and reduce your risk of heart disease! AND exercise is throwing in some lung health for good measure) • Balance (This becomes very important as we begin to get older. Maintaining good balance will reduce the risk of falls and mean that a healthy lifestyle can be maintained) • Blood Sugar (Given that diabetes is rampant – obviously for some unknown non-diet related reason – this one is important. Exercise will increase your body’s insulin sensitivity and reduce the amount that is free flowing. This is a rather complex issue for another guide, but suffice to say that our abuse of our body’s natural insulin response is now wreaking havoc on our health) • Enhanced Mood (Exercise increases the amount of endorphins produced, as well as raising your serotonin levels… though it won’t feel like this while you’re exercising!)
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- High Intensity Interval Training Guide - 521-healthdrinks.com/hiit
521 – Guide to High Intensity Interval Training
Congratulations on getting started on your journey towards fat-loss and
better health. It might not be an easy journey, but it will DEFINITELY be
worthwhile! Just to whet your appetite, let’s start with a look at what
HIIT can do for you. If you have any questions throughout this guide, don’t
hesitate to get in touch!
Benefits of Exercise:
• Increased Lifespan (each 20 minute bout of exercise adds about 1 hour to your life)
• Increased Brain Health (exercise increases the brains production of BDNF – Brain
derived Neurotrophic Factor, a protein which helps to protect existing synapses and
create new ones. This is why supplementing with Turmeric Neuro-Protective!)
• Muscle Health (Exercise has been shown to not only slow, but REVERSE muscle aging, so
it’s never too late to start)
• Bone Health (Exercise can help to strengthen bones, and increase bone density. This is
vital in minimizing your chances of things like Osteoporosis. Also, if done right, exercise
will help with your posture!)
• Heart Health (This is an easy one! You heart is rather important. Exercise will help to
strengthen it and reduce your risk of heart disease! AND exercise is throwing in some
lung health for good measure)
• Balance (This becomes very important as we begin to get older. Maintaining good balance
will reduce the risk of falls and mean that a healthy lifestyle can be maintained)
• Blood Sugar (Given that diabetes is rampant – obviously for some unknown non-diet
related reason – this one is important. Exercise will increase your body’s insulin
sensitivity and reduce the amount that is free flowing. This is a rather complex issue for
another guide, but suffice to say that our abuse of our body’s natural insulin response is
now wreaking havoc on our health)
• Enhanced Mood (Exercise increases the amount of endorphins produced, as well as
raising your serotonin levels… though it won’t feel like this while you’re exercising!)
- High Intensity Interval Training Guide - 521-healthdrinks.com/hiit
LET’S GET STARTED!!!
What is HIIT!?!?
First things first. What is High Intensity Interval Training, and how does it
work? As the name might lead you to believe, HIIT involves bursts of HIGH
intensity exercise with breaks in between. Reasonably straight forward!
When you exercise at high intensity, you force your body to become more
efficient. You can increase your power, speed, and endurance in less than 20%
the time of normal training (in untrained athletes). This is due to your
mitochondria adapting to the stress that your workout places on it. Your
mitochondria become not only more efficient at producing ATP (your body’s
energy supply), but they increase in number. Given that you have mitochondria
in every cell in your body, this means that your whole body gets an upgrade.
Your muscles get stronger, your heart gets stronger, and your body gets more
efficient at creating energy. This is important to understand, because your
body uses glucose to make energy (along with oxygen), and glucose/sugar is the
root of many modern illnesses (obesity, diabetes, etc.)
This means that HIIT is a way of transforming your body, which if combined with a
healthy diet, becomes the most efficient way to lose fat, improve muscle tone and
get healthy!
- High Intensity Interval Training Guide - 521-healthdrinks.com/hiit
In reality, these high intensity intervals are to be done at intensities so
high that that you cannot finish without the breaks. Therefore, your
workouts are short, but highly productive. This sounds sensible, but in
reality it’s deceptively torturous. Here’s what you need to know going into
your first HIIT routine.
• Aim for 80-90% of your outright maximum capacity with regards
intensity
• After workouts your body needs sugar to replenish your muscles, this
is not a pass to eat a pack of biscuits! Post-workout nutrition is
covered on the website, and for more diet advice see our Green Tea
Diet Plan.
• Try not to end up on the couch for an hour as soon as you’re finished.
Your body is ingeniously wired for self-preservation, which means it
won’t give up those extra pounds without a fight (at least not until it
knows it’s safe to do so)
• Try to workout 4 times a week. 2 days on, 1 day off, 2 days on, 2
days off. This will allow adequate recovery.
As is mentioned in the free GREEN TEA DIET PLAN, most diets cause you to
lose weight, not necessarily fat. In a normal diet, you may be eating small meals
multiple times a day, or you may just be cutting one food group entirely from
your diet (almost always a bad idea). As you’ve learned, having food in your
system (and therefore insulin) makes it incredibly difficult to burn off fat
stores, but if your body is running a caloric deficit then it needs to get its
energy from somewhere, so something’s got to give. This can actually result in
both fat gain and weight loss (the dreaded skinny fat), or result in lethargy or
higher energy levels. Ultimately, it will definitely result in a change, so getting
the change you want will be down to running the right kind of deficit and being
smart about how you diet! Check out our blog for calorie deficit diet suggestions.
It’s important to remember that you need to be in the right
state hormonally to start working off excess fat, which means
eating right, sleeping enough, and exercising.
- High Intensity Interval Training Guide - 521-healthdrinks.com/hiit
Here are 2 things to keep in mind:
1. Exercising will not cause you to bulk up. This cannot be stressed enough
for any women who don’t lift weights because they are worried about
getting big. That is complete MADNESS. Women on average have less than
ONE TENTH the testosterone of men, and just think of how hard most
guys you see at the gym work just to put on a few pounds of muscle. It’s
not going to happen like that. You need to make a very concentrated effort
to “bulk up”. What you will get instead is a leaner, healthier looking body.
There is not a model (male or female) that gets their chiselled features by
doing crunches or running on a treadmill (and your body will hate you for
trying).
2. Exercising in a fasted state can actually help to increase fat burning,
and WILL NOT cause you to lose muscle.
Your HIIT Protocol:
Ideally, what will happen is that from Monday – Friday you will do your
workout at home before you eat dinner, and it won’t be long before you’re
hooked. Alternatively, you could do it every morning before your shower,
and I guarantee you will leave the house every day with more energy than
you’ve ever had. All you will need is a cheap timer, and something
comfortable to do your workout in.
If you’re interested in Personal Training / Nutritional Therapy (or
have any questions about our products), don’t hesitate to contact us