January 21, 2014( Comments: 0 )

High Intensity Training – (HIT) 45 mins x 3 days a week

High Everyone. Hope you have been well

My first week back from holidays last week and back to reality and boy was I tired and exhausted by the end of the week.

I understand that we are all time poor and find it hard to fit in exercise with working, having a family and seeing family and friends. That’s why this week I thought I would talk about High Intensity Training (HIT). All you need is 45 minutes 3 times a week. Now we ALL can afford to give up 45 minutes of our day and only 3 times a week

Exercising 45 minutes 3 times a week will significantly improve your health and well being. With a time commitment this small, everyone can take advantage of this form of exercise!

Evidence shows that alternating relatively short bursts of intense exercise with periods of rest can deliver many of the health and fitness benefits you get from doing hours of conventional exercise 

Driving your heart rate up pushes your body out of its comfort zone and by forcing it to adapt quickly to this harder pace helps you get fitter faster

High Intensity Training is efficient, burns more fat, gives you a healthier heart, assists with weight loss not muscle, increases metabolism and it’s challenging

HIT Core Principles

  • Warm up for 5 minutes
  • Exercise as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you can’t go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate
  • Recover for 90 seconds, still moving, but at slower pace and decreased resistance
  • Repeat the high-intensity exercise and recovery 8 more times. (When you’re first starting out, depending on your level of fitness, you may only be able to do two or three repetitions of the high-intensity intervals. As you get fitter, just keep adding
  • Cool down for 5 minutes afterward by cutting down your intensity by 50-80 percent

Driving your heart rate up pushes your body out of its comfort zone and by forcing it to adapt quickly to this harder pace helps you get fitter faster

If you would like to get started on a HIT Program The Gym Factory www.thegymfactory.com.au can assist. Out PT’s and staff can get you started

In Fitness xxxx

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