Exercise More Efficiently HIIT (p1)

Everyone knows that it is important to exercise regularly for good health. But when you are told to go for 30 to 60 minutes, 3 to 5 times per week, that can seem like a big hill to climb! This may prevent you from starting in the first place! In order to get more exercise into your life on a regular basis, I think it makes sense to consider "High Intensity Interval Training"(“HIIT”). This type of exercise is endorsed by the "National Council on Strength and Fitness" (as well as many others) and can be done DAILY because it is NOT AS TIME CONSUMING. SO HOW DOES IT WORK?? 1. Pick your sport- You can do “high intensity interval training” by land (walking, running), bike (conventional or exercise bike), water (swimming), or using a machine (elliptical, Stairmaster, treadmill etc.). 2. After a short warm-up, increase your speed for an interval of no longer than 20 seconds, and then slow down to catch your breath- You want to shoot for about 9 “fast” intervals with rest periods in between. Shorten the “fast time” intervals from 20 seconds to 15 seconds as you progress through the workout. I personally do 6 sets of 20 seconds followed by 3 sets of 15 seconds. After each “fast interval”, give yourself a 1 minute “slow interval” to “catch your breath”. The trick is to run at a FASTER SPEED during the 15 second bursts as compared to the 20 second ones. 3. The entire workout should be about 12-15 minutes- This depends on how much recovery time you require between “fast intervals”. For instance, a 1.5-2 minute “recovery” time will increase the time it takes to complete the workout. Try for a 1-1.5 minute “recovery interval” to finish sooner!

Walk strong…with orthotics,

Doc Rick , DPM

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